Keto Fish Casserole

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 ...

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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

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Print

Keto Fish Casserole

45 minutes

Yield: 4 servings

Calories per serving: 770

Fat per serving: 59.1g

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!

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.

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