This Keto Fish with Creamy Dijon Sauce and Roasted Brussels Sprouts is a healthy recipe. We prepare this fish with white fish filets, olive oil, Dijon mustard, black pepper, lemon juice, sea salt, heavy cream, Parmesan cheese, garlic powder, Brussels sprouts, paprika, and butter. You may buy all these components from the general stores. We take at least thirty minutes to make this fish. This fish contains 420 calories and six g of net carbs. You can prepare this fish earlier, as it stores perfectly in the freezer for two months. This Keto Fish with Creamy Dijon Sauce and Roasted Brussels Sprouts is ideal for starters, events, breakfasts, celebrations, lunches, special occasions, lunches, sides, and dinners. You can serve this fish with garlic butter asparagus, avocado cucumber salad, buttered green beans, or keto garlic bread.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATISTICAL OVERVIEW:
- Diet: Keto
- Cuisine: American, European
- Prep Time: 10 minutes
- Course: Main Course
- Calories: 420 kcal
- Cook Time: 20 minutes
- Portion Size: 1 fish fillet with Dijon sauce + roasted Brussels sprouts
- Cooking Mode: Stovetop, Oven
- Total Servings: 4 servings
- Level of difficulty: Easy
- Overall Time: 30 minutes
EQUIPMENT:
- Baking sheet
- Bowl
- Large skillet
- Spatula or fish turner
- Small saucepan
- Whisk
- Measuring spoons and cups
- Knife and cutting board
INGREDIENTS:
FISH:
- 4 white fish filets
- 2 tbsp olive oil
- ½ tsp sea salt
- ½ tsp black pepper
- ½ tsp garlic powder
CREAMY DIJON SAUCE:
- 1 cup heavy cream
- 2 tbsp Dijon mustard
- 1 tbsp butter
- 1 clove garlic
- 1 tbsp lemon juice
- 1 tbsp Parmesan cheese
- ½ tsp salt
- ¼ tsp black pepper
ROASTED BRUSSELS SPROUTS:
- 2 cups Brussels sprouts
- 2 tbsp olive oil
- ½ tsp salt
- ½ tsp black pepper
- ¼ tsp paprika
INGREDIENT NOTES:
FISH:
- Fish is the main component, and it is used to provide a delicate texture with creamy Dijon sauce. You can alternate it with the sea bass, salmon, or trout.
DIJON MUSTARD:
- Dijon mustard gives a strong and tarty flavor. We can use yellow, whole-grain, or spicy brown mustard as a replacement.
HEAVY CREAM:
- Heavy cream delivers a creamy foundation and an indulgent taste with nutritious fats. You can replace it with mascarpone cheese, coconut cream, or cream cheese.
BRUSSELS SPROUTS:
- Brussels sprouts offer a nutty flavor, and they roast perfectly. We can substitute them with green beans, asparagus, broccoli florets, or zucchini.
PARMESAN CHEESE:
- Parmesan cheese includes a savory and deep taste in the sauce. You can swap it with asiago cheese, nutritional yeast, or grana padano.
OLIVE OIL:
- Olive oil is utilized to cook and roast the fish. We can switch it out with butter, coconut oil, or ghee.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Warm the empty oven to 200 degrees F.
- Put the halved Brussels sprouts on a tray.
- Include paprika, salt, pepper, or olive oil and stir.
- Arrange them in a single layer.
- Roast them for eighteen minutes till all the sides are slightly caramelized and tender.
- Utilize paper towels to fully dry the fish.
- Garnish all the corners with garlic powder, salt, & pepper.
- Warm the oil (olive) in a pan.
- Cook all the sides of the fish for four minutes.
- Put the fish fillets aside.
- Heat the butter in a similar pan.
- Put minced garlic & gently cook till it becomes aromatic, for half a minute.
- Fill in the heavy cream & stir in Dijon mustard.
- Gently cook the sauce for three minutes till it thickens.
- Mix in the Parmesan cheese & lemon juice.
- Garnish with pepper & salt.
- Put the cooked fish on the plates and drizzle the creamy Dijon sauce on it.
- Serve with roasted Brussels sprouts.
TIPS:
- Use completely dry fish for perfect searing.
- We roast the Brussels sprouts to make them crispier.
- Don’t add a lot of fillet in a pan for a unifrom cooking.
- We utilize the lemon juice for an acidic flavor.
STORAGE INFORMATION:
FRIDGE:
- Put the remaining in a closed dish and stock it for three days.
FREEZER:
- Store the fish in a closed bag for 60 days.
FAQs:
Why do my Brussels sprouts become bitter?
- You might cook them too much. You can roast them till they are gently caramelized, although not burnt.
May I prepare the sauce without dairy?
- Yes, you can make the sauce with non-dairy components.
Is Dijon mustard perfect for keto?
- Yes, Dijon mustard is good for keto, as it contains a low-carb count.
Will I use the oven to bake this fish?
- Yes, you can bake it for twelve minutes at 375 degrees F till completely prepared.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS:
Fiber: 3 g
Calories: 420 kcal
Fats: 29 g
Sodium: 520 mg
Proteins: 32 g
Net Carbs: 6 g
Portion size: 1 fish fillet with Dijon sauce and roasted Brussels sprouts
Sugar: 2 g
Total Carbs: 9 g