This creamy keto white fish casserole is kicked up a notch with fresh broccoli, greens, and the briny bite of capers. A delicious keto dinner doesn’t get any easier than this all-in-one family-friendly casserole.
January 11 2017 recipe by Anne Aobadia, photo by Emma Shevtzoff, nutritional review by Franziska Spritzler, RD, CDE in Recipes, Dinner, Meal
This creamy keto white fish casserole is kicked up a notch with fresh broccoli, greens, and the briny bite of capers. A delicious keto dinner doesn’t get any easier than this all-in-one family-friendly casserole.
USMetric
4 servingservings
Ingredients
- 1 tbsp 1 tbsp butter, for greasing baking dish
- 3 tbsp 3 tbsp olive oil
- 1 lb (5 cups) 450 g (1.2 liters) broccoli, small florets
- 1 tsp 1 tsp salt
- ½ tsp ½ tsp ground black pepper
- 4 oz. (1¼ cups) 110 g (260 ml) scallion, finely choppedscallions, finely chopped
- 2 tbsp 2 tbsp small capers (non-pareils)
- 1½ lbs 650 g white fish fillet (see tip), cut into serving-sized pieceswhite fish fillets (see tip), cut into serving-sized pieces
- 1 tbsp 1 tbsp dried parsley
- 1¼ cups 300 ml heavy whipping cream
- 1 tbsp 1 tbsp Dijon mustard
- 3 oz. 85 g butter, cut into thin, equal slices
For serving
- 5 oz. (2½ cups) 140 g (600 ml) leafy greens (optional)
This recipe has been added to the shopping list.
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Making low carb simple
Instructions
Preheat oven to 400°F (200°C). Grease a 13" x 9" (33 x 23 cm) baking dish, set aside.
Heat the oil in a large frying pan, over medium-high heat. Add the broccoli, and stir-fry for 5 minutes, or until lightly browned and tender. Season with salt and pepper.
Add the scallions and capers, stir together, and fry for a couple of minutes. Spoon the broccoli mixture into the baking dish.
Place the fish amongst the vegetables.
In a medium-sized bowl, whisk together the parsley, whipping cream, and mustard. Pour over the fish and vegetables. Top with the sliced butter.
Bake on the middle rack, uncovered, for 20 minutes or until the fish is cooked through, and flakes easily with a fork.
Serve as is, or with leafy greens on the side.
Tip!
There are many white fishes to choose from. Here are a few that we recommend; Cod, Haddock, Monkfish, halibut, and Sea bass.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.
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💬 Have you tried this recipe?
What did you think? Please share your thoughts in the comment section below!
58 comments
1
Mame
February 4 2017
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
March 11 2017
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
Reply to comment #2 by Jenn S
Kim
May 18 2017
Hate fish! If I use chicken breast, how long should it cook?
4
mel
June 14 2017
Best recipe ever. Made with hoki, broccoli and cauliflower and leek. Will try chicken next time
5
Rosie Egekwu
July 1 2017
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- 1 comment removed
7
Stephanie
July 19 2017
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
July 23 2017
Awesome recipe. This is the best fish we've ever made!!
9
Kim
January 10 2018
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!
10
Shirley
April 8 2018
This was amazing. Made it for lunch today. I used Tilapia and cauliflower. I was out of brocolli. My husband hates tilapia and he raved about how good it was. I want to try Kim's (above) recipe. I will definitely make this again with ANY kind of white fish. Y-U-M-M-Y!!!
11
HEATHER VICKERY
July 7 2018
Heather I love this dish have made it twice, my Husband loved it too although I did not
put in the capers. Will try to make it with chicken next time.See AlsoKeto Turkey Schnitzel with Green Bean Fries - Recipe - Diet DoctorLow Carb Halloumi Fries with Avocado Dip — Recipe — Diet DoctorKeto Cauliflower ‘Potato’ Salad — Recipe — Diet DoctorFrench Salad Niçoise - Low Carb Recipe - Diet DoctorPlus a question has anyone ever hit a plateau I have and do not know what to do to start losing
weight again.. Will be interested in any reply Thanks Heather V. Aust12
Leana Foster
August 27 2018
First of all I found the corn &peas I jusy didnt go down far enough on the page. I do have a question though can you tell me what kinds of fish is considered white fish ? Thanks Leann
13
Kathleen
September 22 2018
Forgot the mustard and added about 1/4 tsp cayenne - oh my, this is delicious! This is a weight loss plan? 6 weeks in. I wouldn't believe it if the scale wasn't telling me it is.
14
Katrina
November 28 2018
Genuinely one of the tastiest things I've ever made, keto or not! I put some salmon chunks in there as well as cod lion and it was absolutely banging 😊 am loving eating keto so far 😊
15
Emily
November 28 2018
Has anyone made this with coconut cream instead of heavy cream? I'm cutting back on dairy due to sensitivity. Thank you!
Reply: #23
16
Ravenkeeper
November 29 2018
Very much worthy of five stars. I used Hoki fish and added a bit of baby spinach. My husband said this seafood dish was better than any he had been served in a restaurant.
17
Val
December 15 2018
Added Parmesan to top it off-best decision. Yum!
18
Gregory Morris Sr
January 6 2019
When you hit a wall, in your diet, do a 16-18 hour reset (fast) from 9pm to 3pm the next day it will restart the ketogenic process and you should again see weight loss results.
19
Miranda Edwards
February 15 2019
This is really good and so easy. Add a little lemon juice over the top when serving - delicious.
20
Aarthi
March 20 2019
I know you've heard this a zillion times, but this is the best keto recipe everrrrrr! LOVED IT! My husband who is not on keto loved it too! Thank you! 👍😀
21
Jaki
April 3 2019
This recipe is so adaptable.
I used chopped white onion instead of spring
Spinach instead of broccoli
Chopped caperberries instead of capers.
Sour cream instead of double.
Didn't have parsley.
Made with basa fillets.Very nice
22
Kristy
May 1 2019
This is the best white fish dish I've ever had. I can't believe how flavorful it is. I'll make this a thousand times.
23
Reply to comment #15 by Emily
Vanessa Feghali
May 18 2019
Just did yes, and its heavenly.
24
Lynne Favreau
May 25 2019
Made this tonight. My husband doesn't like capers, but didn't notice them until he'd already tasted it and said it was fantastic. Third bite in, "hey, are these capers?" – Ha, too late honey, you love it.
25
Deborah Clark
September 4 2019
DD: please get an instant pot!
Reply: #26
26
Reply to comment #25 by Deborah Clark
Kristin Parker Team Diet Doctor
September 5 2019
DD: please get an instant pot!
We have a few recipes using an electric pressure cooker! Here's one to get you started.
https://www.dietdoctor.com/recipes/orange-braised-pork27
Katya
October 11 2019
this recipe is so good and it tasted better than what I've had at restaurants!
28
Jamie Boepple
October 20 2019
This is incredible. It's very decadent, almost impossible to believe this is "diet" food. Restaurant quality. Will make again and again!
29
Janet
December 8 2019
Made this dish tonight. Gorgeous. I had cod and zuccini (courgette). I doubled the mustard amount because we like mustard and we live in France, not so from Dijon (I have found acceptable mustard). I agree with the comment above, it is really difficult to believe this is "diet" food.
30
T
January 15 2020
Can I make ahead and cook later?
Reply: #31
31
Reply to comment #30 by T
Kristin Parker Team Diet Doctor
January 16 2020
Can I make ahead and cook later?
Yes, that should work fine.
32
Victoria
January 31 2020
I also added some mushrooms, 1/2 onion (no scallions), about 2 TBS of fresh lemon thyme, some heirloom cherry tomatoes, and I used fresh parsley rather than dried. Yum!
33
Beth Loft
February 21 2020
Excellent. We will make this again. I used finely chopped yellow onion as spring onions are so difficult to find in France. I added in 50g of sliced mushrooms that I had in need of using up, used fresh flat leaf parsley because I could, and topped the dish off with a little Parmesan cheese. It was delicious and filling but very rich. Next time I would serve the simplest of green salads on the side to refresh the palate. Being a little bit naughty, I complimented my meal with a small glass of chilled Entre-Deux-Mers - which worked perfectly.
34
Denney
March 5 2020
I'm going to try this recipe as haddock is on sale at a local market this week, but I'll be leaving out the capers (just don't like capers) and using black olives instead.
35
Carina
May 12 2020
I made this tonight for supper, oh my word! It was delish!! My husband even asked for seconds which is a rare occasion. :)
Reply: #36
36
Reply to comment #35 by Carina
Kristin Parker Team Diet Doctor
May 12 2020
I made this tonight for supper, oh my word! It was delish!! My husband even asked for seconds which is a rare occasion. :)
Wonderful! I'm glad you enjoyed it so much!
37
lauramb1994
May 29 2020
This was amazing. Didn’t have capers so left them out but will try them next time. I also made the keto Italian pesto breadstick twists (another DD recipe) to serve with this. It was a wonderful meal with the added side salad to start the meal off. I have been so impressed with every DD recipe. Thank you!!
Reply: #38
38
Reply to comment #37 by lauramb1994
Kristin Parker Team Diet Doctor
May 30 2020
This was amazing. Didn’t have capers so left them out but will try them next time. I also made the keto Italian pesto breadstick twists (another DD recipe) to serve with this. It was a wonderful meal with the added side salad to start the meal off. I have been so impressed with every DD recipe. Thank you!!
Thank you for letting us know how much you enjoyed our recipes.
39
madeleine_hull
June 10 2020
It tasted great but was very very oily, I'm not sure why? Perhaps the difference in Australian cream?
Reply: #40
40
Reply to comment #39 by madeleine_hull
Crystal Pullen Team Diet Doctor
June 10 2020
It tasted great but was very very oily, I'm not sure why? Perhaps the difference in Australian cream?
Heavy whipping cream will contain at least 36% milkfat. You can use that as a comparison for the cream you used.
41
recipez4shaun
July 6 2020
This was a delicious casserole! I used cauliflower, onions, spinach, mushrooms, and Parmesan with the original recipe. Except the broccoli cuz I didn’t have any. It was a bit liquidy but I think that can be adjusted. Love the taste the capers add. Added this as a favorite meal!
42
recipez4shaun
July 6 2020
This was a delicious casserole! I used cauliflower, onions, spinach, mushrooms, and Parmesan with the original recipe. Except the broccoli cuz I didn’t have any. It was a bit liquidy but I think that can be adjusted. Love the taste the capers add. Added this as a favorite meal! For sides I cooked fresh long string beans sautéed in garlic and butter.
Reply: #43
43
Reply to comment #42 by recipez4shaun
Crystal Pullen Team Diet Doctor
July 6 2020
This was a delicious casserole! I used cauliflower, onions, spinach, mushrooms, and Parmesan with the original recipe. Except the broccoli cuz I didn’t have any. It was a bit liquidy but I think that can be adjusted. Love the taste the capers add. Added this as a favorite meal! For sides I cooked fresh long string beans sautéed in garlic and butter.
Great job switching it up and using what you have!
44
Donna
August 17 2020
I made this tonight for my husband and me. This was the best fish I’ve ever tasted. Made it just like recipe! Thanks
Reply: #45
45
Reply to comment #44 by Donna
Kristin Parker Team Diet Doctor
August 18 2020
I made this tonight for my husband and me. This was the best fish I’ve ever tasted. Made it just like recipe! Thanks
I'm glad you enjoyed it so much! Thank you for taking the time to let us know.
46
Greg
November 25 2020
Although I know it's for whitefish - do you think this recipe would work with Salmon?
Reply: #47
47
Reply to comment #46 by Greg
Kristin Parker Team Diet Doctor
November 25 2020
Although I know it's for whitefish - do you think this recipe would work with Salmon?
We have not tested this recipe with salmon. If you think salmon in a creamy mustard sauce sounds delicious, then I bet that would be a good substitute.
48
susan
January 14 2021
This is lovely, but I found the cream content to be too rich, so reduced the cream by one third and substituted fish stock. Result!
49
Hannah Raggett
April 28 2021
Can you use frozen fish for this recipe? Have made it with fresh fish twice it's delicious.
Reply: #50
50
Reply to comment #49 by Hannah Raggett
Charlotte Zwart Team Diet Doctor
April 29 2021
Can you use frozen fish for this recipe? Have made it with fresh fish twice it's delicious.
Yes, you can use frozen fish. Please note that the cooking time might be different.
51
Natalie Wallace
May 11 2021
Can this be frozen once cooked? I make all my other half's meals while he's away and really want to add more fish meals into the selection.
Reply: #52
52
Reply to comment #51 by Natalie Wallace
Kristin Parker Team Diet Doctor
May 12 2021
Can this be frozen once cooked? I make all my other half's meals while he's away and really want to add more fish meals into the selection.
The creamy sauce may separate a little when it's reheated but it will still taste good!
53
Mrs N
June 14 2021
As per recipe this is absolutely scrumptious. A repeat offender on our Keto menu. We both love seafood, firm fish dishes and this one does not disappoint. Thank you so very much. Love, love.
54
Lizzy
February 10 2022
Absolutely spot on with flavours and textures. No changes made to recipe and was very much appreciated and enjoyed by all
Reply: #55
55
Reply to comment #54 by Lizzy
Kerry Merritt Team Diet Doctor
February 10 2022
Absolutely spot on with flavours and textures. No changes made to recipe and was very much appreciated and enjoyed by all
Great! Thanks for the feedback, Lizzy!
56
Evon
August 21 2022
I made this fish casserole on Sunday….wow it was as ever so tasty.
I’ve made 2 other low carb recipes…..non-bean chilli & zoodle bolognaise…..wow again to both…..I’m not on the Keto diet or any type of diet, was just looking for delish food to cook & I’ve certainly found it here. Thankyou for the lovely tasty recipes.Reply: #57
57
Reply to comment #56 by Evon
Kerry Merritt Team Diet Doctor
August 22 2022
I made this fish casserole on Sunday….wow it was as ever so tasty.
I’ve made 2 other low carb recipes…..non-bean chilli & zoodle bolognaise…..wow again to both…..I’m not on the Keto diet or any type of diet, was just looking for delish food to cook & I’ve certainly found it here. Thankyou for the lovely tasty recipes.Awesome, Evon! So glad you are loving our recipes!
58
Linda vazquez
October 15 2022
Can I freeze this?
Reply: #59
59
Reply to comment #58 by Linda vazquez
Kerry Merritt Team Diet Doctor
October 17 2022
Can I freeze this?
Hi, Linda! The creamy sauce may separate a little when it's reheated but it should still taste good!
