Creamy keto fish casserole

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.
January 11 2017 by , (Photo) in Recipes, Main course, Meal

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
4 servingservings

Ingredients

  • 2 tbsp 2 tbsp olive oil
  • 15 oz. 450 g broccoli
  • 6 6 scallionscallions
  • 2 tbsp 2 tbsp small capers
  • 1⁄6 oz. 30 g butter, for greasing the casserole dish
  • 25 oz. 700 g white fish, in serving-sized pieces
  • 1¼ cups 300 ml heavy whipping cream
  • 1 tbsp 1 tbsp Dijon mustard
  • 1 tsp 1 tsp salt
  • ¼ tsp ¼ tsp ground black pepper
  • 1 tbsp 1 tbsp dried parsley
  • 3 oz. 90 g butter
For serving
  • 51⁄3 oz. 150 g leafy greens

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 400°F (200°C).
  2. Divide the broccoli into small florets, including the stem. Peel with a sharp knife or potato peeler if the stem is rough.
  3. Fry broccoli in oil on medium high for 5 minutes, until golden and soft. Season with salt and pepper.
  4. Add scallions, finely chopped, and the capers. Fry for another 1-2 minutes and place the vegetables in a greased baking dish.
  5. Nestle the fish in amongst the vegetables.
  6. Mix parsley, whipping cream and mustard. Pour over the fish and vegetables. Top with slices of butter.
  7. 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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11 comments

  1. 1
    Mame
    February 4 2017
    I made this with cauliflower and cod as someone in the house cannot eat broccoli. It was very good and I will make it again.
  2. 2
    Jenn S
    March 11 2017
    Made this with chicken thighs and spinach and it was really good! I tossed in a little garlic to punch it up a bit, too. Love this recipe, as I've made it with fish too... it's easy to change up now and then!
    Reply: #3
  3. 3
    Reply to comment #2 by Jenn S
    Kim
    May 18 2017
    Hate fish! If I use chicken breast, how long should it cook?
  4. 4
    mel
    June 14 2017
    Best recipe ever. Made with hoki, broccoli and cauliflower and leek. Will try chicken next time
  5. 5
    Rosie Egekwu
    July 1 2017
    Hi need help with this ketogenie low carb. I don't eat a lot of fried food like pork or beef. I eat chicken and fish . I love yogurt but I haven't had this for three weeks.
    When I started this diet My weight was 210 now I'm 204.2 what I'm doing wrong?
    Please tell me
  6. 1 comment removed
  7. 7
    Stephanie
    July 19 2017
    This recipe is great. I made it exactly as listed with cod and broccoli and it's was very good. The sauce was a little thin, but good flavor.

    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.

  8. 8
    Valerie
    July 23 2017
    Awesome recipe. This is the best fish we've ever made!!
  9. 9
    Kim
    January 10
    Just made this with fresh walleye, Brussel sprouts and spinach and mushrooms. It was FANTASTIC and so easy!! Definitely going to make again, and will make for dinner guests also!
  10. 10
    Shirley
    April 8
    This was amazing. Made it for lunch today. I used Tilapia and cauliflower. I was out of brocolli. My husband hates tilapia and he raved about how good it was. I want to try Kim's (above) recipe. I will definitely make this again with ANY kind of white fish. Y-U-M-M-Y!!!
  11. 11
    HEATHER VICKERY
    July 7
    Heather I love this dish have made it twice, my Husband loved it too although I did not
    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

  12. 12
    Leana Foster
    August 27
    First of all I found the corn &peas I jusy didnt go down far enough on the page. I do have a question though can you tell me what kinds of fish is considered white fish ? Thanks Leann

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