Creamy fish and broccoli casserole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
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 small2/3 cup, Heavy Whipping Cream 2 tsp Mustard
Preheat oven to 400 degrees
Cut broccoli into small florets
Fry broccoli in coconut oil for 5 minutes, until tender-crisp
Add 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: 2
Recipe submitted by SparkPeople user L1SAATAYLOR.
Cut broccoli into small florets
Fry broccoli in coconut oil for 5 minutes, until tender-crisp
Add 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: 2
Recipe submitted by SparkPeople user L1SAATAYLOR.
Nutritional Info 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
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