Fish

Creamy fish and broccoli casserole is for Dinner.

Creamy fish and broccoli casserole takes 10 minutes to prepare.

Creamy fish and broccoli casserole takes 20 minutes to cook.

Creamy fish and broccoli casserole makes 2 servings.

The ingredients for Creamy fish and broccoli casserole are:

4 cup, chopped or diced Broccoli, fresh
2 tsp Coconut Oil
3 medium (4-1/8" long) Scallions, raw
2 tbsp, drained Capers, canned
4 x 85 gram(s) Fillets of Sole, Highliner, Wild caught (one fillet)
3 tbsp fresh Parsley, chopped small
2/3 cup, Heavy Whipping Cream
2 tsp Mustard

Here is how you make Creamy fish and broccoli casserole:

Preheat oven to 400 degreesCut broccoli into small florets Fry broccoli in coconut oil for 5 minutes, until tender-crispAdd green onions/scallions (chopped) and capers. Fry for another minute or two.Place vegetables in baking dish sprayed with olive oil.Nestle fish in the vegetables.Mix Parsley, cream and mustard. Pour over Fish/Vegetable mixture.Bake 20 minutes, until fish is flaky and cooked through.Serving Size: 2 servings (2 fillets of sole per serving)Number of Servings: 2Recipe submitted by SparkPeople user L1SAATAYLOR.

The nutritional information for Creamy fish and broccoli casserole is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 513.6

• Total Fat: 36.5 g
• Cholesterol: 187.6 mg
• Sodium: 535.1 mg
• Total Carbs: 14.2 g
• Dietary Fiber: 6.5 g
• Protein: 39.8 g

The dietary needs meet for Creamy fish and broccoli casserole is Low Carb