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.
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.

Ingredients

4 servingservings
USMetric
  • 2 tablespoons 2 tablespoons olive oil
  • 1 lb 450 g broccoli
  • 6 6 scallionscallions
  • 2 tablespoons 2 tablespoons small capers
  • 16 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
  • 513 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.

8 Comments

  1. Mame
    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. Jenn S
    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. Kim
    Hate fish! If I use chicken breast, how long should it cook?
  4. mel
    Best recipe ever. Made with hoki, broccoli and cauliflower and leek. Will try chicken next time
  5. Rosie Egekwu
    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. Stephanie
    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. Valerie
    Awesome recipe. This is the best fish we've ever made!!
  9. Kim
    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!

Leave a reply

Reply to comment #0 by