Keto Baked Fish Florentine

Keto Baked Fish Florentine is a very delicious and mouthwatering dish. Keto baked Fish Florentine is prepared with fillets (cod), heavy cream, & garlic. Fish Florentine originated from French; which is made up of white fish with creamy spinach and breadcrumbs. This dish can be easily modified into a keto dish by making small changes. Fish Florentine is perfect to make for family dinners or guests. It just takes an hour to prepare this yummy fish Florentine and it is also low in carbs with just 5g of total carbs, 2g of fiber, 3g of net carbs, and 34g of proteins in this dish; making it protein-rich food.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

• Course: Main course
• Cuisine: American
• Prep time: Fifteen mins.
• Cook time: Forty-five minutes.
• Total time: One hour
• Servings: 6
• Calories: 357

EQUIPMENTS:

• Skillet
• Ceramic dish
• Spatula
• Bowl

INGREDIENTS:

• 2 pounds of cod fillets
• 2 tbsp. butter
• Powdered peppercorn to taste
• ½ medium onion (chopped)
• 2 tsp. garlic (minced)
• ¼ cup chicken soup
• 1 cup heavy whipping cream
• 12 ounces of frozen spinach
• 1 cup pork rind crumbs
• ¼ cup parmesan cheese (grated)
• To taste, Salt

INGREDIENT NOTES:

COD FILLETS:

• This baked Fish Florentine is made with Cod fish which is a white fish that is easily available has a mild flavor and is also not expensive in your pocket.

DAIRY PRODUCTS:

• Dairy products used in this recipe are whipping cream, butter, and parmesan cheese. It enriches the taste of the Fish Florentine dish and it also provides high-fat content to the dish.

VEGETABLES:

• Vegetables that are used in this Fish Florentine are onions, garlic, and spinach. Garlic and onion add flavor and spinach adds color, and flavor as well as its benefits to the dish.

PORK RINDS CRUMBS:

• We use pork rind crumbs which are an alternative to bread crumbs. They are free from gluten, have low carb content, and are also good for a keto diet.

SEASONING:

• We can simply toss the Baked Fish Florentine with salt and pepper and we also use chicken stock to enrich the taste of the fish.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTION:

PREPARATION:

1. Heat the oven at three-seventy-five degrees F.
2. Then take a casserole dish place a layer of cod fillet in the dish and sprinkle some salt and pepper over the fish.

MAKE THE SAUCE:

1. Take a skillet (large) and put it on heat (medium).
2. Include the butter in the skillet and melt it on heat.
3. Add onion to the skillet and saute it until it gets translucent.
4. Then include the garlic in the skillet and saute it till a nice aroma will come.
5. Then add ¼ cup of chicken broth and one cup of whipping cream in the same skillet and mix it with the whisk.
6. Wait for it till it gets one boil and then simmer it till it gets a little thick consistency.
7. Thaw your spinach and properly drain the water from the spinach.
8. Include the spinach in the sauce and toss it with some pepper and salt in the sauce.

MAKE THE BREADCRUMBS:

1. We have to make the keto-friendly breadcrumbs for this dish.
2. So take a bowl and add Pork Rind Crumbs with ¼ cup of Parmesan cheese.
3. Mix well; your bread crumbs are ready.

ASSEMBLE THE DISH:

1. Transfer the creamy spinach sauce from the skillet to the fillet line ceramic dish.
2. Then dust your breadcrumbs over the sauce and spread evenly.
3. Bake your dish for twenty-five minutes.
4. When it is cooks, put it out for five minutes before you serve the fish.

TIPS:

• To prevent your garlic from getting burned saute it after you sautés the onions.
• Properly drain your spinach and leave no water in the spinach otherwise it makes your dish watery.

SERVING SUGGESTION:

• You can serve this baked Fish Florentine with stuffed Portobello mushrooms, Zuppa Toscana soup, and keto charcuterie board.
• We can also serve this dish with roasted asparagus, green beans almondine, and cilantro lime cauliflower.

STORAGE INFORMATION:

FRIDGE:

• You can stock up your cooked fish in the sealed box for 3-4 days.

FREEZER:

• Transfer your cooked dish to a sealed box and store it for 2-3 months.

FAQs:

Is Florentine sauce keto-friendly?

• Florentine sauce is keto-friendly and made with garlic, onion, spinach, and heavy cream which are all keto-friendly ingredients.

Do we utilize fish in keto diet?

• Fish has high protein content and also low carb counts, especially salmon. White fish are mostly low in carbs but few are high in carbs also; so always check the label before buying.

Is there any alternative to whipped cream used in this dish?

• There is no alternative to whipped cream for this dish, you have to use it otherwise the sauce is not the same as creamy, and thick.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Calories: 357
Carbohydrates: 5g
Proteins: 34g
Fat: 22g
Saturated fats: 13g
Calcium: 167mg
Iron: 2mg