Keto Fish Casserole | Ruled Me
This is a luxurious fish casserole with capers, a creamy lemony white sauce, served on a bed of vegetables. I used wild Alaskan cod in this recipe, but any type of white fish such as bass, grouper, halibut would work also.
Before pulling out of the oven, make sure the fish is cooked thoroughly by making sure it is flakey but be sure to not overcook it! Overcooked fish just doesn’t taste right.
Yields 4 servings of Keto Fish Casserole
The Preparation
2 tablespoon olive oil
16 ounce broccoli
5 ounce spinach
6 medium green onion
2 tablespoon capers
1 tablespoon butter, for greasing dish
24 ounce white fish
1 1/4 cup heavy cream
1/2 medium lemon, juice of
1 tablespoon dijon mustard
1 tablespoon fresh parsley, chopped
6 tablespoon butter
Salt and pepper to taste
The Execution
1. Measure and prepare all ingredients. Grease a baking dish with butter and preheat oven to 400F.
2. Cut broccoli into small florets, keeping the stem pieces.
3. Place the oil in a pan on medium heat. Once hot, add the broccoli and cook until fork-tender, about 4-5 minutes. Add the spinach to the broccoli and allow to wilt for 45-60 seconds.
4. Once the spinach is wilted, add the green onions and capers to the pan. Saute for another 1-2 minutes.
5. Add the vegetables to the greased baking dish. Place the fish on top of the vegetables, covering the sides of the fish with the vegetables.
6. Mix together the heavy cream, lemon juice, Dijon mustard, and chopped parsley well. Pour over the top of the fish and vegetables, then top with slices of butter. Bake in the oven for 20 minutes or until fish is flakey.
7. Serve warm and enjoy!
This makes a total of 4 servings of Keto Fish Casserole. Each serving comes out to be 770 calories, 59.1g fat, 8.8g net carbs, and 51.1g protein.
NUTRITION
CALORIES
FAT
CARBS
FIBER
NET CARBS
PROTEIN
2.00 tablespoon olive oil
239
27
0.0
0.0
0.0
0.0
16.00 ounce broccoli
159
1.9
32.6
15
17.6
10.8
5.00 ounce spinach
33
0.4
5.3
3.4
1.9
4.2
6.00 medium green onion
29
0.2
6.6
2.3
4.2
1.6
2.00 tablespoon capers
4
0.2
0.8
0.6
0.3
0.4
1.00 tablespoon butter
102
11.5
0
0
0
0.1
24.00 ounce white fish
871
18.4
0
0
0
176.9
1.25 cup heavy cream
1012
107.1
8
0
8
8.3
0.50 medium lemon
12
0.1
3.9
1.2
2.7
0.5
1.00 tablespoon dijon mustard
9
0.5
0.9
0.6
0.3
0.6
1.00 tablespoon fresh parsley
1
0
0.2
0.1
0.1
0.1
6.00 tablespoon butter
610
69
0.1
0
0.1
0.7
0.00 none salt and pepper
0
0
0.0
0
0
0.0
Totals
3080
236.3
58.5
23.2
35.3
204.3
Per Serving (/4)
770
59.1
14.6
5.8
8.8
51.1
The Preparation
2 tablespoon olive oil 16 ounce broccoli 5 ounce spinach 6 medium green onion 2 tablespoon capers 1 tablespoon butter, for greasing dish 24 ounce white fish 1 1/4 cup heavy cream 1/2 medium lemon, juice of 1 tablespoon dijon mustard 1 tablespoon fresh parsley, chopped 6 tablespoon butter Salt and pepper to taste
The Execution
Measure and prepare all ingredients. Grease a baking dish with butter and preheat oven to 400F. Cut broccoli into small florets, keeping the stem pieces. Place the oil in a pan on medium heat. Once hot, add the broccoli and cook until fork-tender, about 4-5 minutes. Add the spinach to the broccoli and allow to wilt for 45-60 seconds. Once the spinach is wilted, add the green onions and capers to the pan. Saute for another 1-2 minutes. Add the vegetables to the greased baking dish. Place the fish on top of the vegetables, covering the sides of the fish with the vegetables. Mix together the heavy cream, lemon juice, Dijon mustard, and chopped parsley well. Pour over the top of the fish and vegetables, then top with slices of butter. Bake in the oven for 20 minutes or until fish is flakey. Serve warm and enjoy!
Notes
This makes a total of 4 servings of Keto Fish Casserole. Each serving comes out to be 770 calories, 59.1g fat, 8.8g net carbs, and 51.1g protein.
3.1
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