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Sunday 15 January 2017

Creamy Fish and Broccoli Casserole : Low Carb

Are you one of those people who sit down once a week and plan your meals, or do you only look a few days ahead? Sometimes it may just be the case of 'I wonder what's in the fridge' ... oh, yes that will do!

When looking at meal plans I do think 'all-in-one-dishes' are a boon. So convenient, usually easy and a big plus - they can save on the washing up! LOL!

I saw this lovely recipe suggestion recently and thought it one to remember - if like me you are giving thought to a mid-week or even Friday night dish - how about trying this?

Serves 4
7g carb per serving
2 tablespoons olive oil
1 lb broccoli
6 scallions (spring onions)
2 tablespoons small capers
1 oz. butter, for greasing the casserole dish
1½ lbs white fish, in serving-sized pieces
1¼ cups heavy (double) whipping cream
1 tablespoon Dijon mustard
1 teaspoon salt
¼ teaspoon ground black pepper
1 tablespoon dried parsley
3 oz. butter

For serving
1⁄3 lb leafy greens

Useful tips!
This is a wonderful all-in-one dish that can be varied in many different ways. Use salmon instead of white fish or perhaps fresh or frozen tuna fish. Use Brussels sprouts, asparagus, zucchini (courgette) or mushrooms instead of broccoli.

Please see recipe instructions here

Should you need help with weight/measurement conversion, see chart here

Hope you may enjoy this soon

All the best Jan


Martha said...

Such a delicious and healthy recipe! Yummy!

Gail said...

I rarely follow a recipe but will take parts of this and make it my own. I cook with what is on sale and available but try to keep good healthy eating in mind. Your recipe sounds and looks delicious.

Bob Bushell said...

Healthy dinner recipe, thanks Jan.

Lisabella Russo said...

You make such delicious looking recipes, it's so impressive!

Mylittlepieceofengland said...

Unfortunately I'm the only one now in the house who eats fish, it does sound rather delicious and I'm also a one pot fan xx

~Lavender Dreamer~ said...

We eat fish about once a week and love broccoli too. I'm sure this would be delicious...not sure about the whipping cream though! heehee! Seems like a lot of added calories. Enjoy your evening! Hugs, Diane

Linda said...

This looks so delicious, Jan! Thank you so much for sharing.

handmade by amalia said...

I keep meaning to be more organized with my meal planning but it hasn't happened yet :-) This looks like a perfect lunch and well worth planning for.

eileeninmd said...

Hello, this does look delicious. Broccoli is one of my favorite veggies. Thanks for sharing.
Happy Monday, enjoy your new week!

Christine said...

This looks like a lovely meal!

Lisa said...

When the children were younger I planned every week but now they are older it doesn't always work out and so I tend to have a very loose approach to meals, that way they get fed and I don't get so fed up!
Lisa x

Phil Slade said...

Sounds good. Off to my local fishie in the morning for the ingeredients to make our fish pie - fresh salmon, haddock and white smoked haddock. Not forgetting the king-size de-veined juicy prawns. All in a light creamy cheese sauce topped with mash and a sprinkle of parmesan. Takes some beating Jan.

Don't forget a glass or three of garnacha.

Snowbird said...

I love easy to cook meals! Hubs loves fish so I may give this a go! xxx

Sue (this n that) said...

Thanks very much. I'm always on the lookout for different ways to eat fish :D)

River said...

I'm curious now about how my favourite one pot fast meal rates as a suitable-for-low-carb diet? Here's the ingredients: 1 cup cooked rice, 1 small can tuna, drained, shredded carrot, shredded ginger about 1 teaspoonful, sliced spring onions about three, one or two teaspoons of soy sauce. Stir fry the veg in olive oil until just tender, add tuna and stir until heated, add rice and soy sauce, stir and serve.
Low carb? Good nutritionally?
Please let me know.

Lowcarb team member said...

Hello River
Your recipe sounds very nice, and is not dissimilar to the one shown here. However, it does contain one cup of rice!
If you are diabetic rice will raise blood sugar levels, which is best to avoid.

Rice contains too many carbohydrates and will cause blood sugar spikes if you are diabetic and will raise blood sugar levels ... if you are diabetic it is better to keep blood sugar as stable and near to that of a non diabetic as possible.

Equally for those of us who live the low carb high (healthy) fats lifestyle (LCHF) rice is not usually included with our recipe plans. An alternative to rice is cauliflower rice or as this recipe suggestion says (non starchy) leafy greens.

You may find it helpful to read our Introduction to low-carb for beginners, which you can find here

I also wrote a post two years ago, which still stands good today Five Simple Health and Fitness Tips for 2015 (2017!) find it here

Hope this helps

All the best Jan

River said...

I am not diabetic. The one cup of rice is a mistake, it is closer to half a cup in the raw state, but swells when cooked just like pasta. I don't have this more often than once a week, but will try the cauliflower rice next time.

Magic Love Crow said...

Looks so yummy! Thanks Jan!