Keto - Creamy Fish and Broccoli Casserole


Prep Notes


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 dinner doesn’t get any easier than this all-in-one wonder.

Cooking Time

20 minutes

Yields

6 servings

Ingredients


  • 3 tablespoons olive oil (or avocado)
  • 1½ lbs broccoli
  • 9 scallions (or the equivalent in leeks)
  • 3 tablespoons small capers (or try squeezing in some fresh lemon juice and maybe a teaspoon or two of freshly-grated lemon rind)
  • 123 oz. butter, for greasing the casserole dish
  • 37 oz. white fish, in serving-sized pieces (or Salmon or tuna (fresh or frozen)
  • 2 cups heavy whipping cream (I use the solid cream in organic canned coconut milk)
  • 1½ tablespoons Dijon mustard
  • 1½ teaspoons salt
  • 38 teaspoon ground black pepper
  • 1½ tablespoons dried parsley
  • 4¾ oz. butter (Kerrygold is best...you know it!)
  • I like to add in 8 oz sharp shredded cheese over top prior to baking


For serving

  • ½ lb leafy greens


Directions


  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.

Notes


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.


As always, try to use organic produce.


To modify or view  nutrition information: 

To change to different numbers of serving sizes, and to see nutritional information, simply go to the url listed at the bottom of the page and hover and click.  


Yummy!