Seafood Casserole – Paleo and Keto Friendly

 

 

I’m so excited to be posting this, you guys are really in for a treat… This is one of the most difficult and challenging dishes I’ve ever made because I’ve never in my life made any kind of fish casserole before. I’ll be honest, I’m not a huge fish fan and don’t really know how to cook it, but I’ve been planning to increase my fish consumption for a while and my husband loves Marks and Spencer’s mixed seafood casserole so I decide to see if I could make one similar.

I did a little bit of research before hand, looking at seafood casseroles and what sorts of ingredients went into them. I combined the ingredients of about 6 recipes I liked the sound of, tweaked the bits that weren’t Paleo and took out things I wasn’t keen on. The recipe below is my first attempt and my husband loved it – yay! It was a little spicier than I was aiming it to be, but it wasn’t spicy enough to make your tongue tingle or nose to run, but you can detect some heat in it.

Ingredients
150g Large prawns
75g Salmon
50g Calamari
50g Cod
50g Haddock
50g Mussels
240g Chicken stock (can use vegetable stock)
100g Onion – diced
I can of chopped tomatoes (canned and in juice) – (400ml)
90g Fresh cherry tomatoes
10g Garlic (approx 2 small cloves)
1 sprig of Lemon thyme
1 Tbsp Fresh Dill
1 Tsp Paprika
Lemon juice (1 lemon)
2 Tbsp Coconut milk
1 Tbsp Tomato paste
1 Tbsp Olive oil (to cook)
Salt and pepper – to taste

Serves 4

Notes
If you like a milder taste or really don’t like spice at all you can leave out the chilli and hot paprika. Sweet paprika is a good spice to use with fish dishes and has a milder taste – the only reason I didn’t use it was because I didn’t have any!

Coconut milk – this is optional and I only added it to give a little bit of a creamier taste. I used the thick cream off the top of a can of coconut milk. If you are dairy tolerant you could use cream or creme fresh. Alternatively you can just leave it out.

Fish – I used a mix bag of frozen seafood (cod, haddock, salmon, calamari, mussels, prawns) and measured out the amounts I wanted of each. To defrost I put all the fish in a big bowl and added hot water. I drained and refreshed the hot water 2-3 times and it took about 5 minutes.

The type of fish you use is really up to you. If you want more salmon or haddock in it then go for it. The total amount of fish I used was 425g, just ensure whatever you use it all amounts to this, otherwise you might have too much/ not enough sauce.

Stock – you can use a homemade stock pot, oxo cubes, shop stock pots or vegetable stock. I used a pot of shop bought chicken broth (Paleo friendly) from Tescos as I had no homemade stock left.

Here are some links to some Paleo friendly bread that would be great with this dish. I served mine with bread sticks with kalamata olives in.

Garlic bread sticks – click here

Cauliflower crust garlic bread sticks – click here

Method

  1. In a bowl, mix the fish and then add in all of the lemon juice from the lemon.
  2. Dice the onion and finely chop the garlic and chilli.
  3. Heat 1 tbsp of olive oil in a pan then add in the chopped ingredients and cook until the onions start to brown.
  4. Add in the bay leaf, lemon thyme, paprika, turmeric salt, pepper, half of the dill and all the chicken stock. Lower the temperature and cook for 5-10 minutes to allow the spices to infuse.
  5. Add in the tinned tomatoes and the fish (and the lemon juice). Cook on the same heat (10 – 15 min) until the fish Is cooked through.
  6. Heat the oven to 200′ and transfer the recipe to an oven proof dish, add in the cherry tomatoes, 1 tbsp of tomato paste and cover with a lid / foil.
  7. Place in the oven for 25 minutes
  8. When cooked, remove from the oven add in 2 tbsp of coconut cream (you can use cream if you can tolerate dairy), garnish with the rest of the dill and serve with crusty bread or garlic bread (I had mine with kalamata bread sticks – Paleo friendly!)

Nutrients
For those following a ketogenic diet here is the fat/ protein/ carbs breakdown based on 4 servings (one serving was a heaped ladle full)

Fat 8.6g
Protein 24.9g
Carbs 9.2g (NET)
220 Kcal

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