Creamy Fish Casserole

Prep Time: 10 Minutes         Cook Time: 30 Minutes

Ingredients

  • 2 Tbsp Olive oil
  • 15 oz. broccoli
  • 6 Green onion, chopped
  • 2 Tbsp Small capers
  • ⅕ oz. Butter
  • 1 ½ pounds. White fish, cut in pieces
  • 1 Can of coconut milk
  • 1 Tbsp Spicy Brown  mustard
  • 1 Tsp Salt
  • ¼ Tsp  black pepper
  • ⅜ Cup of butter
  • 1 Tbsp Dried parsley

Instructions

  1. Preheat the oven to 400°F
  2. Cut the broccoli into florets, if steam is rough peel with potato peeler
  3. Fry the broccoli in oil for 5 minutes until broccoli is tender and has a golden look
  4. Add green onion & small capers & fry for an additional 3-5 minutes
  5. Grease baking dish with butter & pour in the vegetables     
  6. Put the fish in with the vegetables
  7. Mix together mustard, parsley, & coconut milk well and pour over fish and veggies then top with slices of butter
  8.  Bake for 20 minutes or until the fish is cooked all the way through and flakes with a fork

Makes 4 Servings

Nutritional Info Per Serving

Calories 466, Total carbs 14g, Fiber 5g, Fat 32g, Protein 34g


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