Scott's Low Carb Fish and Broccoli Bake
This recipe is virtually carb-free, made with a hodgepodge of ingredients, resulting in a delicious and quick meal.
This recipe is virtually carb-free, made with a hodgepodge of ingredients, resulting in a delicious and quick meal.
- Carbohydrate 28.1885275000708 g
- Cholesterol 84.285 mg
- Fat 22.4488350007237 g
- Fiber 9.03047468692064 g
- Protein 44.6140675 g
- Saturated Fat 12.5226098750999 g
- Serving Size 1 1 Serving (540g)
- Sodium 744.372000000395 mg
- Sugar 19.1580528131501 g
- Trans Fat 2.0360256250196 g
- Calories 474 calories
Step-by-step
- Get your broccoli cooking – I prefer to steam it but just use your usual preparation method. The aim is to get the broccoli half cooked as it will be baked with the rest of the ingredients at a later stage
- Preheat oven to Gas Mark 6 (200 degrees Celsius/200 degrees Fahrenheit)
- Empty drained tin of fish into mixing bowl
- Mix in the rest of the ingredients ** except the cheese
- Once the broccoli is half cooked, add it to the mix and slice it into smaller chunks
- Mix it all together
- Pour into baking tray (if you don’t have a baking tray, you can make your own out of tin foil – see the photo below)
- Place into centre of the pre-heated oven and leave to bake for 10-15 minutes until the top layer of fish is slightly brown
- Remove from oven, add a layer of your favorite cheese on top
- Put back in oven until cheese has melted
- Serve with optional vegetables
- MUNCH!
Fresh ginger drives the aromatic profile of this dish, cutting through the richness of tinned fish and melted cheese with sharp, clean heat. Grating the ginger on a microplane rather than mincing it with a knife prevents fibrous strands from ruining the texture of the mixture. Avoid adding raw broccoli straight to the baking tray, because the vegetable requires par-cooking until it is only half tender or it will remain unpleasantly crunchy after the brief 10 to 15 minute oven stint at Gas Mark 6, which equals 200 degrees Celsius. When draining the tinned tuna or salmon, press down firmly with a fork to remove excess liquid, ensuring the final casserole does not turn watery during baking. Pair this savory bake with crisp cucumber rounds dressed in apple cider vinegar to provide a sharp, watery contrast to the heavy layer of melted cheese. Although this meal is designed for immediate consumption, leftovers keep safely in an airtight container in the refrigerator for up to 48 hours.
