Creamy keto fish casserole
White fish swimming in a rich and creamy casserole gets kicked up a notch with the briny bite of capers and the freshness of broccoli and greens. A delicious keto dinner doesn’t get any easier than this all-in-one wonder.
USMetric
servingservings
Ingredients
- 2 tbsp 2 tbsp olive oil
- 1 lb 450 g broccoli, small florets
- 4 oz. (1¼ cups) 110 g (260 ml) scallionscallions
- 2 tbsp 2 tbsp small capers
- 1 oz. 28 g butter, for greasing the casserole dish
- 1½ lbs 650 g white fish, in serving-sized pieces (see tip)
- 1¼ cups 300 ml heavy whipping cream
- 1 tbsp 1 tbsp Dijon mustard
- 1 tsp 1 tsp salt
- ½ tsp ½ tsp ground black pepper
- 1 tbsp 1 tbsp dried parsley
- 3 oz. 85 g butter
For serving
- 5 oz. (2½ cups) 140 g (600 ml) leafy greens
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Making low carb simple
Instructions
- Preheat the oven to 400°F (200°C).
- Cut the broccoli, including the stem. Peel with a sharp knife or potato peeler if the stem is rough.
- Fry broccoli in oil on medium-high for 5 minutes, until golden and soft. Season with salt and pepper.
- Add scallions, finely chopped, and the capers. Fry for another 1-2 minutes and place the vegetables in a greased baking dish.
- Nestle the fish in amongst the vegetables.
- Mix parsley, whipping cream, and mustard. Pour over the fish and vegetables. Top with slices of butter.
- Bake for 20 minutes or until the fish is cooked through, and flakes easily with a fork. Serve as is, or with a luscious green salad.
Tip!
There are many white fishes. Before making this recipe, choose your fish. Here are a couple; Cod, Haddock, Monkfish, and Sea bass.
If there’s a broccoli-hater coming to dinner, sub in Brussels sprouts, asparagus, zucchini, or mushrooms. Use your imagination and this all-in-one dinner will never get boring.
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Only keto
When I started this diet My weight was 210 now I'm 204.2 what I'm doing wrong?
Please tell me
Someone suggested making with chicken... it would work with chicken, but you'd probably need to cook it for 30-40 minutes, even if you work it with a meat mallet, which I'd suggest.
put in the capers. Will try to make it with chicken next time.
Plus a question has anyone ever hit a plateau I have and do not know what to do to start losing
weight again.. Will be interested in any reply Thanks Heather V. Aust
I used chopped white onion instead of spring
Spinach instead of broccoli
Chopped caperberries instead of capers.
Sour cream instead of double.
Didn't have parsley.
Made with basa fillets.
Very nice
We have a few recipes using an electric pressure cooker! Here's one to get you started.
https://www.dietdoctor.com/recipes/orange-braised-pork
Yes, that should work fine.
Wonderful! I'm glad you enjoyed it so much!
Thank you for letting us know how much you enjoyed our recipes.
Heavy whipping cream will contain at least 36% milkfat. You can use that as a comparison for the cream you used.
Great job switching it up and using what you have!
I'm glad you enjoyed it so much! Thank you for taking the time to let us know.
We have not tested this recipe with salmon. If you think salmon in a creamy mustard sauce sounds delicious, then I bet that would be a good substitute.