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Baked Fish Casserole Recipe | CraftMyMeals | CraftMyMeals

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Recipes
Baked Fish Casserole

americaneasynon-vegetarian

gluten-free

dairy-free

soy-free

high-protein

Baked Fish Casserole

Popularity

3.5

Taste Score:7/10

Tender white fish fillets nestled in a creamy, savory sauce with crisp vegetables. This one-pan casserole is a wholesome and satisfying weeknight dinner, ready in under an hour and packed with lean protein and nutrients.

Prep15m

Cook10m

Bake25m

Servings4

Serving:1 portion

223 cal

Ingredients

For 4 servings

600 g cod fillet (or other firm white fish like haddock, patted dry)
1 tbsp olive oil
1 pcs onion (medium, finely chopped)
2 pcs carrot (medium, diced)
1 pcs red bell pepper (diced)
4 pcs garlic (cloves, minced)
1.5 cup broccoli (cut into bite-sized florets)
1.5 cup water
1 pcs bay leaf (to add flavor to the sauce)
0.5 cup almond milk (unsweetened)
1 tbsp cornstarch
1 tsp dijon mustard
0.5 tsp dried oregano
0.25 tsp dried thyme
0.5 tsp paprika
0.25 tsp salt (divided)
0.5 tsp black pepper (freshly ground, divided)
1 tbsp lemon juice (freshly squeezed)
2 tbsp parsley (fresh, chopped, for garnish)

Nutrition per Serving

223

Calories

29g

Protein

15g

Carbs

Instructions

1
Preheat Oven and Prepare Fish
- Preheat your oven to 400°F (200°C). Lightly grease a 9x13 inch baking dish.
- Pat the fish fillets completely dry with paper towels.
- Season both sides of the fish with a pinch of salt and 1/4 tsp black pepper. Set aside.
2
Sauté Aromatics and Vegetables
- Heat olive oil in a large oven-safe skillet or Dutch oven over medium-high heat.
- Add the chopped onion and diced carrots. Sauté for 4-5 minutes, until the onion is translucent.
- Add the diced red bell pepper and cook for another 3 minutes until slightly softened.
- Stir in the minced garlic and cook for 1 minute more until fragrant.
3
Create the Sauce
- In a small bowl, whisk together the cornstarch and almond milk until smooth to create a slurry.

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5 min

70cal

1gprotein

About This Baked Fish Casserole Recipe

This american recipe takes 50 minutes to prepare and yields 4 servings. At 223.41 calories per serving with 29.27g of protein, it's a beginner-friendly recipe perfect for dinner or lunch.

Fat

Fiber4g

Sodium342mg

Potassium1008mg

Phosphorus374mg

Know more about our calculations

Pour the water into the skillet with the vegetables, add the bay leaf, and bring to a simmer.

Slowly whisk the cornstarch slurry into the simmering water. Stir constantly for 1-2 minutes as the sauce thickens.

Remove from heat. Stir in the Dijon mustard, dried oregano, thyme, paprika, the remaining salt and 1/4 tsp black pepper. Remove the bay leaf.

Assemble the Casserole

Stir the broccoli florets into the sauce.
If not using an oven-safe skillet, pour the vegetable and sauce mixture into your prepared baking dish.
Gently nestle the seasoned fish fillets into the mixture, ensuring they are partially submerged.

Bake and Garnish

Squeeze the fresh lemon juice evenly over the fish and vegetables.
Bake, uncovered, for 20-25 minutes, or until the fish is opaque and flakes easily with a fork.
The internal temperature of the fish should reach 145°F (63°C).
Let the casserole rest for 5 minutes before garnishing with fresh parsley and serving hot.

Pro Tips

1Ensure frozen fish is fully thawed and patted very dry before seasoning to prevent a watery sauce.
2For a crunchy topping, sprinkle 1/4 cup of panko breadcrumbs mixed with 1 tbsp of melted butter over the casserole before baking.
3Don't overcook the fish. Check for doneness at the 20-minute mark. It should be moist and flaky.
4Feel free to add other vegetables like zucchini, green beans, or mushrooms along with the bell peppers.
5For a richer sauce, you can substitute the almond milk with half-and-half or heavy cream.
6This casserole can be assembled up to a day in advance. Cover and refrigerate, then add 5-10 minutes to the baking time.

Recipe Variations

dairy free

Dairy free

This recipe is naturally dairy-free as it uses almond milk. Ensure no butter is used for greasing the dish; use oil instead.

gluten free

Gluten free

This recipe is naturally gluten-free as it uses cornstarch for thickening. Ensure your mustard is certified gluten-free if you have a high sensitivity.

low carb

Low carb

To make this lower in carbs, omit the carrots and replace them with more broccoli or chopped zucchini.

healthy

Healthy

Boost the vegetable content by adding a cup of chopped spinach or kale to the sauce along with the broccoli for extra nutrients and fiber.

Health Benefits

✨

Excellent Source of Lean Protein

Cod is a fantastic source of high-quality, low-fat protein, which is essential for building and repairing tissues and maintaining muscle mass.

❤️

Rich in Omega-3 Fatty Acids

White fish like cod contain omega-3 fatty acids, which are known to support heart health by reducing inflammation and improving cholesterol levels.

✨

Packed with Vitamins and Minerals

The variety of vegetables like broccoli, carrots, and bell peppers provides essential vitamins such as A, C, and K, as well as important minerals and dietary fiber.

🦴

Supports Bone Health

Fish is a good source of phosphorus and vitamin D, both of which play a crucial role in maintaining strong and healthy bones.

Frequently Asked Questions

Is Baked Fish Casserole healthy?

Yes, it's a very healthy dish. It's rich in lean protein from the fish, packed with vitamins from the vegetables, and low in saturated fat. Using water instead of broth and minimal salt makes it a heart-healthy choice.

How many calories are in this Baked Fish Casserole?

One serving of this casserole contains approximately 350-400 calories, making it a balanced and satisfying meal. The calories come from the fish, vegetables, and a small amount of oil.

Can I use frozen fish for this recipe?

Absolutely. If using frozen fish fillets, make sure they are completely thawed before you begin. Pat them very dry with paper towels to remove excess moisture, which prevents the sauce from becoming watery.

What can I serve with this casserole?

This casserole is great on its own, but also pairs well with quinoa, brown rice, or a side of crusty bread to soak up the delicious sauce.