Module 16 · From the Sea
Icelandic Plokkfiskur with Cauliflower
Icelandic Plokkfiskur with Cauliflower is a keto dinner with 7.3 g net carbs, 33 g protein and 38 g fat per serving (503 kcal). It serves 4 and takes 35 minutes in total.
The beloved Icelandic fish stew of flaked haddock in a creamy, peppery white sauce, made keto with cauliflower instead of potatoes and finished under the grill with cheese.
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Allergens in this Ketogeni recipe: fish, milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 20 min · Total time: 35 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 7.3 g |
| Protein | 33 g |
| Fat | 38 g |
| Energy | 503 kcal |
| Vitamin D | 1.6 µg |
| Calcium | 200 mg |
| Omega-3 (EPA + DHA) | 0.3 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 600 g haddock or cod
- 500 g organic cauliflower, in small florets
- 1 piece small organic onion, finely chopped
- 60 g organic butter
- 200 ml organic double cream
- 80 g mature cheese, grated
- 1 tsp freshly ground black pepper
- 15 g organic chives
Step-by-step method
- Poach the fish in lightly salted water 6 minutes, lift out and flake.
- Boil the cauliflower 6 minutes until just tender; drain very well.
- Soften the onion in the butter, add cream and simmer 3 minutes until thickened.
- Fold in fish and cauliflower, roughly crushing some cauliflower; season generously with pepper.
- Scatter with cheese and grill 4–5 minutes until golden. Finish with chives.
Chef’s tips
- Plenty of black pepper is the soul of plokkfiskur.
Variations
- Use leftover cooked fish.
- Serve with a knob of butter on top, the old way.
Storage
Keeps 2 days in the fridge.
Questions and answers
How many net carbs are in Icelandic Plokkfiskur with Cauliflower?
One serving has 7.3 g net carbohydrates, 33 g protein and 38 g fat (503 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Icelandic Plokkfiskur with Cauliflower ahead, store or freeze it?
Keeps 2 days in the fridge.
Which allergens are in Icelandic Plokkfiskur with Cauliflower?
It contains fish and milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Icelandic Plokkfiskur with Cauliflower gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Icelandic Plokkfiskur with Cauliflower?
Yes. Use leftover cooked fish. Serve with a knob of butter on top, the old way.