January 11 2017 recipe by Anne Aobadia![Anne Aobadia]()
, photo by Emma Shevtzoff![Emma Shevtzoff]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, photo by Emma Shevtzoff
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Creamy keto fish casserole
This creamy keto white fish casserole is kicked up a notch with fresh broccoli, greens, and the briny bite of capers. A delicious keto dinner doesn’t get any easier than this all-in-one family-friendly casserole.
USMetric
servingservings
Ingredients
- 1 tbsp 1 tbsp butter, for greasing baking dish
- 3 tbsp 3 tbsp olive oil
- 1 lb (5 cups) 450 g (1.2 liters) broccoli, small florets
- 1 tsp 1 tsp salt
- ½ tsp ½ tsp ground black pepper
- 4 oz. (1¼ cups) 110 g (260 ml) scallion, finely choppedscallions, finely chopped
- 2 tbsp 2 tbsp small capers (non-pareils)
- 1½ lbs 650 g white fish fillet (see tip), cut into serving-sized pieceswhite fish fillets (see tip), cut into serving-sized pieces
- 1 tbsp 1 tbsp dried parsley
- 1¼ cups 300 ml heavy whipping cream
- 1 tbsp 1 tbsp Dijon mustard
- 3 oz. 85 g butter, cut into thin, equal slices
For serving
- 5 oz. (2½ cups) 140 g (600 ml) leafy greens (optional)
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www.dietdoctor.com
Making low carb simple
Instructions
- Preheat oven to 400°F (200°C). Grease a 13" x 9" (33 x 23 cm) baking dish, set aside.
- Heat the oil in a large frying pan, over medium-high heat. Add the broccoli, and stir-fry for 5 minutes, or until lightly browned and tender. Season with salt and pepper.
- Add the scallions and capers, stir together, and fry for a couple of minutes. Spoon the broccoli mixture into the baking dish.
- Place the fish amongst the vegetables.
- In a medium-sized bowl, whisk together the parsley, whipping cream, and mustard. Pour over the fish and vegetables. Top with the sliced butter.
- Bake on the middle rack, uncovered, for 20 minutes or until the fish is cooked through, and flakes easily with a fork.
- Serve as is, or with leafy greens on the side.
Tip!
There are many white fishes to choose from. Here are a few that we recommend; Cod, Haddock, Monkfish, halibut, 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.
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.
Yes, you can use frozen fish. Please note that the cooking time might be different.
The creamy sauce may separate a little when it's reheated but it will still taste good!
Great! Thanks for the feedback, Lizzy!