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Keto Fish Casserole – vegetarian recipe
Stav Kogan

Keto Fish Casserole

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Servings: 4 servings
Calories: 822
Ingredients Method Nutrition

Ingredients
  

  • 25 oz (708g) white fish (such as cod, halibut, or tilapia), sliced into fillets
  • 15 oz (425g) broccoli florets
  • 3 oz (85g) unsalted butter, divided
  • 6 scallions (approx. 2 oz / 56g), chopped
  • 1.25 cups (300ml) heavy whipping cream
  • 2 tbsp (30g / 1.06 oz) small capers, drained
  • 1 tbsp (4g / 0.14 oz) dried parsley
  • 1 tbsp (15g / 0.53 oz) Dijon mustard
  • 0.25 tsp (0.5g / 0.02 oz) black pepper
  • 1 tsp (6g / 0.21 oz) salt
  • 2 tbsp (30ml) olive oil
  • 5 oz (140g) leafy greens (spinach or kale)
  • Temper the Cream Mixture: Whisk your heavy cream and Dijon mustard at room temperature. Cold cream can sometimes cause the butter to clump or the sauce to break when it first hits the hot oven.
  • Choose High-Fat Dairy: For the best keto results and a stable sauce, always use heavy whipping cream (at least 36% fat). Lower-fat alternatives lack the viscosity needed to coat the fish and veggies properly.

Method
 

  1. Preheat the oven to 400°F (200°C) and ensure your baking tray is ready.
  2. Heat 2 tbsp (30ml) olive oil in a large saucepan over medium-high heat until shimmering.
  3. Add the 15 oz (425g) broccoli florets to the hot oil and fry for 5. 0 minutes, stirring occasionally until slightly charred and tender-crisp.
  4. Remove the florets from the pan, season with a pinch of the salt and pepper, and set aside.
  5. In the same saucepan, add the 6 chopped scallions and 2 tbsp (30g / 1.06 oz) capers, frying for 2. 0 minutes until fragrant; return the broccoli to the pan and toss to combine.
  6. Grease a medium baking tray with 0. 5 oz (14g) of the butter and spread the fried vegetable mixture evenly across the bottom.
  7. Arrange the 25 oz (708g) of sliced fish on top of the vegetables, nestling the pieces into the gaps for even cooking.
  8. In a small bowl, whisk together 1. 25 cups (300ml) heavy cream, 1 tbsp (15g / 0.53 oz) Dijon mustard, and 1 tbsp (4g / 0.14 oz) dried parsley, then pour the mixture over the fish and vegetables.
  9. Top the dish with the remaining 2. 5 oz (71g) of butter (cut into small cubes) and the 5 oz (140g) of leafy greens; bake for 25. 0 to 30. 0 minutes until the fish is opaque and the sauce is bubbling.
  10. Pat the Fish Dry: Before slicing and adding your white fish to the tray, use a paper towel to pat it completely dry. This prevents excess moisture from releasing during the bake, ensuring your sauce stays thick and creamy rather than watery.
  11. Don't Overcook the Broccoli: When frying the florets in olive oil, look for a bright green color with just a hint of char. They will finish softening in the oven; overcooking them in the pan leads to a mushy texture in the final dish.

Nutrition

Calories: 822kcalCarbohydrates: 9gProtein: 41gFat: 69g

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