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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.
For 4 servings
Preheat Oven and Prepare Fish
Sauté Aromatics and Vegetables
Create the Sauce
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.
This american recipe takes 50 minutes to prepare and yields 4 servings. At 225.59 calories per serving with 29.26g of protein, it's a beginner-friendly recipe perfect for dinner or lunch.
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Assemble the Casserole
Bake and Garnish
This recipe is naturally dairy-free as it uses almond milk. Ensure no butter is used for greasing the dish; use oil instead.
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.
To make this lower in carbs, omit the carrots and replace them with more broccoli or chopped zucchini.
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.
Cod is a fantastic source of high-quality, low-fat protein, which is essential for building and repairing tissues and maintaining muscle mass.
White fish like cod contain omega-3 fatty acids, which are known to support heart health by reducing inflammation and improving cholesterol levels.
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.
Fish is a good source of phosphorus and vitamin D, both of which play a crucial role in maintaining strong and healthy bones.
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.
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.
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.
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.
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