Keto Fish Casserole with Eggplant and Cheddar Cheese

Keto-Friendly Fish Casserole Nutritious and Flavorful

Introduction:

Embark on a culinary journey with this Keto Fish Casserole, a dish that adds the juiciness of fish with the subtle sweetness of eggplant, all enfold in the rich, comforting embrace of cheddar cheese. This dish showcases the adaptability of ingredients suitable for a ketogenic diet, offering a fulfilling and wholesome dining experience. 😊

Nutritional Value:

A serving of this Keto Fish Casserole is packed with high-quality proteins and healthy fats, essential for maintaining a ketogenic lifestyle. The eggplant provides dietary fiber and antioxidants, while the cheddar cheese adds a good amount of calcium and vitamin K. Each serving typically contains:

Calories: 300-400 kcal

Fat: 20-25g

Protein: 25-30g

Carbohydrates: 5-10g

Fiber: 2-3g

Cooking Time:

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Total Time: 1 hour

Tips and Tricks:

1. Fish Selection: Opt for firm white fish like cod or halibut, which hold up well during baking.

2. Eggplant Prep: Salt the eggplant slices and let them sit for a while to draw out excess moisture and bitterness.

3. Cheese Choice: Sharp or aged cheddar gives a deeper flavor, but feel free to experiment with other types of cheese like Gouda or mozzarella for a different taste profile.

4. Seasoning: Don’t shy away from herbs and spices. Dill, paprika, and garlic powder can elevate the flavor without adding carbs.

5. Make Ahead: Assemble the casserole ahead of time and refrigerate. Bake it just before serving for a fresh and hot meal.

Ingredients:

500 grams of Canned Fish (Any fish of your choice in spring water/ Drained/Flaked into large chunks)

100 grams Mayonnaise

3 tablespoons sour cream

1 teaspoon Garlic Powder

½ teaspoon Black pepper Powder

½ teaspoon Chili Flakes

2 tablespoons Mustard (Paste)

100 grams Green Onions (Chopped)

100 grams Eggplant (Cooked/Chopped)

100 grams Mozzarella Cheese (Grated)

100 grams Cheddar Cheese (Grated)

Salt to taste

Instructions:

1. Preheat the oven to 180C/350F. Grease a large baking dish.

2. Flake fish with a fork in a mixing bowl. Add the mayonnaise, sour cream, garlic powder, black pepper, chili flakes, green onions, mustard, and salt. Mix until smooth.

3. Add eggplant and mozzarella cheese and mix well to incorporate all the ingredients.

4. Transfer the mixture into the greased baking dish and spread with cheddar cheese.

5. Bake the fish casserole for 15-20 minutes, or until the cheese is golden brown.

6. Garnish with chopped cilantro.

Enjoy!