Opticook.org Fishless Plant-based Fish Pie (vegan + Gluten, Grain & Sugar-free) Recipes Recipe

Total time: 70 minutes

Keto Friendliness Gauge

Net Carbs are 14% of calories per serving, at 15g per serving. This food is keto-friendly.

How keto-friendly is Opticook.org Fishless Plant-based Fish Pie (vegan + Gluten, Grain & Sugar-free) Recipes? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Opticook.org Fishless Plant-based Fish Pie (vegan + Gluten, Grain & Sugar-free) Recipes Recipe

  • Net Carbs are 14% of calories per serving, at 15g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Opticook.org Fishless Plant-based Fish Pie (vegan + Gluten, Grain & Sugar-free) Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 10 servings   ( 493 g )
Amount Per Serving
Calories: 108
Total Fat: 1g
Saturated Fat: 0g
Polyunsaturated Fat: 0g
Monounsaturated Fat: 0g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 302mg
Total Carbohydrates: 22g
Dietary Fiber: 7g
Sugar: 11g
Protein: 6g
Calcium: 114mg Iron: 3mg
Potassium: 1033mg Vitamin A: 161mcg
Vitamin C: 89mg Vitamin D: 0mcg

Ingredients

  • 2 medium cauliflowers, cut into florets including the stem
  • 1 tbs Massel vegan chicken stock
  • 4 cups boiling water
  • 1 lemon, zested and squeezed
  • 1 brown onion
  • 2 medium zucchini, grated + 1 extra zucchini, chunkily chopped
  • 1 garlic clove, minced
  • 1 tsp paprika (smokey preferred)
  • 1 tsp onion powder
  • 1 tbs brandy essence
  • 2 stalks celery (approx 1/2 cup)
  • 2 carrots, diced
  • 1 medium fennel bulb, sliced thinly
  • 400g can crushed tomatoes, or 3 fresh tomatoes diced
  • 400g can crushed tomatoes, or 3 fresh tomatoes diced
  • 400g can crushed tomatoes, or 3 fresh tomatoes diced
  • 2 cups of water (or more stock)
  • 3/4 cup dill sprigs, chopped (or 1 tbs Gourmet Garden minced dill)
  • 3/4 cup parsley sprigs, chopped (or 1 tbs Gourmet Garden minced parsley)
  • 30 mls low fat milk (or vegan almond or other nut milk)
  • olive oil spray

Instructions

Visit Opticook.org's website to view the recipe instructions. (Via Edamam)