White Fish Casserole

Low Carb Recipes Nutrition for Life

The Best Fish Dish you will try! Seriously the best flavors and Nutrient mix to support your Low Carb or Keto diet. Less than 3g of Carbs per serve.

You can purchase selected LCHF ingredients for this recipe from our Online Pantry when clicking the Buy Now link.

CategoryCooking MethodTags, Rating
Servings4 Servings
Prep Time10 minsCook Time30 mins
 3 sliced spring onions
 10 asparagus spears
 1 cup sliced mushrooms
 2 tbsp chopped continental parsley
 300 ml full fat thickened cream
 1 ½ tbsp Dijon mustard
 500 g white fish fillets (e.g barramundi, trevally, flat-head)
 2 tsp capers
 2 tbsp olive oilBuy Now
 Salt and pepper to taste
1

Preheat oven to 180 degrees.

2

Mix cream, mustard, parsley, and salt/pepper in a medium bowl.

3

Pan fry asparagus and mushrooms in olive oil on high heat for 3-4 minutes. Then add spring onion and the capers to the pan and fry for a further minute.

4

Cut fish into serving size proportions and add to a casserole dish, along with the cooked vegetables, followed by the cream mixture. Mix to combine.

5

Cover dish and bake in the oven for 30 minutes.

6

Divide casserole into 4 bowls and serve with a garden salad.

ShareTweetSaveShareBigOven
Low Carb Recipes Nutrition for Life

Shop for Low-Carb Ingredients & Products Online!

Check out our Nutrition for Life Pantry for Recipe Ingredients & Essentials for LCHF!

Shipping Australia Wide

Low Carb Recipes Nutrition for Life
Nutrition Facts

Servings 4


Amount Per Serving
% Daily Value *
Total Fat 42g25%
Net Carbohydrate 3g15%
Protein 27g30%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

CategoryCooking MethodTags, Rating
Servings4 Servings
Prep Time10 minsCook Time30 mins
 3 sliced spring onions
 10 asparagus spears
 1 cup sliced mushrooms
 2 tbsp chopped continental parsley
 300 ml full fat thickened cream
 1 ½ tbsp Dijon mustard
 500 g white fish fillets (e.g barramundi, trevally, flat-head)
 2 tsp capers
 2 tbsp olive oilBuy Now
 Salt and pepper to taste
1

Preheat oven to 180 degrees.

2

Mix cream, mustard, parsley, and salt/pepper in a medium bowl.

3

Pan fry asparagus and mushrooms in olive oil on high heat for 3-4 minutes. Then add spring onion and the capers to the pan and fry for a further minute.

4

Cut fish into serving size proportions and add to a casserole dish, along with the cooked vegetables, followed by the cream mixture. Mix to combine.

5

Cover dish and bake in the oven for 30 minutes.

6

Divide casserole into 4 bowls and serve with a garden salad.

ShareTweetSaveShareBigOven

Shop for Low-Carb Ingredients & Products Online!

Check out our Nutrition for Life Pantry for Recipe Ingredients & Essentials for LCHF!

Shipping Australia Wide

Timer

30 Minutes

Ingredients

 3 sliced spring onions
 10 asparagus spears
 1 cup sliced mushrooms
 2 tbsp chopped continental parsley
 300 ml full fat thickened cream
 1 ½ tbsp Dijon mustard
 500 g white fish fillets (e.g barramundi, trevally, flat-head)
 2 tsp capers
 2 tbsp olive oilBuy Now
 Salt and pepper to taste

Directions

1

Preheat oven to 180 degrees.

2

Mix cream, mustard, parsley, and salt/pepper in a medium bowl.

3

Pan fry asparagus and mushrooms in olive oil on high heat for 3-4 minutes. Then add spring onion and the capers to the pan and fry for a further minute.

4

Cut fish into serving size proportions and add to a casserole dish, along with the cooked vegetables, followed by the cream mixture. Mix to combine.

5

Cover dish and bake in the oven for 30 minutes.

6

Divide casserole into 4 bowls and serve with a garden salad.

White Fish Casserole