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Fish Pie

  • 6
  • Easy
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Recipe Ingredients

  • 400g tin of pilchards in brine
  • 1 onion, chopped
  • 30ml coconut oil
  • 30ml coconut flour
  • 3 eggs
  • 250ml full-cream milk
  • 5ml salt
  • ground black pepper
  • 5ml origanum

Recipe Directions

  1. Preheat oven to 180°C and grease a pie dish.
  2. Drain the pilchards and mash them with a fork.
  3. Lightly fry the onion in the coconut oil. Add the onion to the fish and stir.
  4. Now add the coconut flour and eggs, and stir well.
  5. Lastly, add the milk, salt, pepper and origanum, and mix.
  6. Pour all this into the pie dish and bake for 30 minutes.
  7. The pie firms up on standing, so leave it for 10 minutes before slicing.


‘Oily fish like pilchards are typically cold, deep-water fish, which means they will be rich in omega-3 fatty acids, DHA and EPA. These are anti-inflammatory and wonderful for mood and brain function.’

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