In a large cast-iron or other ovenproof skillet, brown fish in butter.
In a small bowl, combine the egg, cheese, milk and cayenne; spoon over fish. Sprinkle with tomato, olives and pine nuts. Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.
In a small bowl, combine the parsley, lemon juice and pepper; drizzle over fish.
1/3 cup KRAFT Sun Dried Tomato Vinaigrette Dressing
Let’s Make It
1. Heat oven to 375°F.
2. Place fish, skin sides down, in 13×9-inch baking dish sprayed with cooking spray.
3. Combine remaining ingredients; spoon over fish.
4. Bake 20 to 25 min. or until fish flakes easily with a fork.
Kitchen Tips
Tip 1 Substitute Prepare using red snapper or orange roughy fillets.
Tip 2 Serving Suggestion Serve with hot cooked rice to round out the meal. Tip 3 Nutrition Bonus The spinach in this flavorful salmon dish is high in vitamin A.
Nutrition
Calories 200
Calories From Fat 0 % Daily Value*
Total Fat 9g 12%
Saturated Fat 1.5g 8%
Trans Fat 0g
Cholesterol 55mg 18%
Sodium 330mg 14%
Total Carbohydrates 5g 2%
Dietary Fibers 0g
Sugars 3g 6%
Protein 25g 50%
Vitamin A 60%
Vitamin C 10%
Calcium 2%
Iron 6%
* Percent Daily Values are based on a 2,000 calorie diet. servings 4 servings
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used. Tags
Keto fish casserole with mushrooms and French mustard
Ingredients
15 oz. mushrooms
3 oz. butter
1 tsp salt
pepper, to taste
2 tbsp fresh parsley
2 cups heavy whipping cream
2 tbsp Dijon mustard
8 oz. shredded cheese
25 oz. white fish, for example cod
20 oz. broccoli or cauliflower
3 oz. butter or olive oil
Nutrition
Keto fish casserole with mushrooms and French mustard
Instructions
Preheat the oven to 350°F (175°C).
Cut the mushrooms into wedges. Fry in butter until the mushrooms have softened, about 5 minutes. Add salt, pepper, and parsley.
Pour in the heavy cream and mustard and lower the heat. Let simmer for 5-10 minutes to reduce the sauce a bit.
Season the fish with salt and pepper and place in a greased baking dish. Sprinkle 3/4 of the cheese on and pour the creamed mushrooms on top. Top with the remaining cheese.
Bake for about 30 minutes if the fish is frozen, or slightly less if it’s fresh. Probe with a sharp knife after 20 minutes; the fish is done if it flakes easily with a fork. And remember that the fish will continue to cook even after you have taken it out of the oven.
Meanwhile, make the side dish. Cut the broccoli or cauliflower into florets. Boil in lightly salted water for a few minutes. Strain off the water and add olive oil or butter.
Mash coarsely with a wooden spoon or fork.
Season with salt and pepper and serve with the fish.
Tip!
Did you know that the stem of broccoli and cauliflower is wonderful, too? Simply peel the rough outer layer off with a sharp knife or a potato peeler. And then cut the stems lengthwise into rods, or dice them. Voila! More cruciferous love!
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