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 tablespoons 2 tablespoons olive oil
- 1 lb 450 g broccoli
- 6 6 scallionscallions
- 2 tablespoons 2 tablespoons small capers
- 1⁄6 oz. 30 g butter, for greasing the casserole dish
- 1½ lbs 700 g white fish, in serving-sized pieces
- 1¼ cups 300 ml heavy whipping cream
- 1 tablespoon 1 tablespoon Dijon mustard
- 1 teaspoon 1 teaspoon salt
- ¼ teaspoon ¼ teaspoon ground black pepper
- 1 tablespoon 1 tablespoon dried parsley
- 3 oz. 90 g butter
For serving
- 51⁄3 oz. 150 g leafy greens
Instructions
- Preheat the oven to 400°F (200°C).
- Divide the broccoli into small florets, 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!
Mix things up a little bit! Salmon and tuna (fresh or frozen) make awesome substitutes for the white fish. Or, 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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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.