Looking for a satisfying keto meal that feels indulgent yet stays within your dietary goals? This Parmesan-Crusted Fish paired with Creamy Cauliflower Mash and Cheesy Grilled Broccolini is the perfect choice. Whether you’re hosting a special dinner, enjoying a quiet evening at home, or meal prepping for the week, this dish offers a delightful blend of flavors and textures that will leave you craving more. Plus, it’s a fantastic way to incorporate nutrient-rich cauliflower and broccolini into your diet.
Parmesan-Crusted Fish, Creamy Cauliflower Mash, and Cheesy Grilled Broccolini
This dish combines the rich, savory flavors of Parmesan-crusted fish with a creamy cauliflower mash and a cheesy twist on grilled broccolini, creating a comforting and delicious meal.
Ingredients
For the Parmesan-Crusted Fish:
- 4 fillets of white fish (such as cod or tilapia)
- 1 cup grated Parmesan cheese
- 1/2 cup almond flour
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 2 eggs, beaten
- Olive oil for frying
For the Creamy Cauliflower Mash:
- 1 medium head of cauliflower, chopped into florets
- 1/4 cup heavy cream
- 2 tablespoons butter
- 1/2 cup grated cheddar cheese
- Salt and pepper to taste
For the Cheesy Grilled Broccolini:
- 1 bunch broccolini, trimmed
- 2 tablespoons olive oil
- 1/2 cup grated mozzarella cheese
- 1/4 cup grated Parmesan cheese
- Salt and pepper to taste
Instructions
- Prepare the Parmesan-Crusted Fish:
- In a shallow bowl, mix the Parmesan cheese, almond flour, garlic powder, dried oregano, salt, and pepper.
- Dip each fish fillet in the beaten eggs, then coat with the Parmesan mixture.
- Heat olive oil in a large skillet over medium heat. Cook the fish fillets for 3-4 minutes on each side until golden brown and cooked through. Set aside.
- Make the Creamy Cauliflower Mash:
- Steam the cauliflower florets until tender, about 10-12 minutes.
- Drain and transfer to a blender or food processor. Add heavy cream, butter, cheddar cheese, salt, and pepper.
- Blend until smooth and creamy. Adjust seasoning as needed.
- Prepare the Cheesy Grilled Broccolini:
- Preheat the grill or grill pan to medium-high heat.
- Toss the broccolini with olive oil, salt, and pepper.
- Grill for 3-5 minutes, turning occasionally, until tender and lightly charred.
- Sprinkle mozzarella and Parmesan cheese over the broccolini while still hot, allowing the cheese to melt.
Breakdown of Ingredients and Average Carb Content
- Parmesan-Crusted Fish:
- Parmesan Cheese: Less than 1g per 1/4 cup
- Almond Flour: 2g per 1/4 cup
- Eggs: Less than 1g per egg
- Creamy Cauliflower Mash:
- Cauliflower: 5g per cup
- Heavy Cream: 1g per 1/4 cup
- Cheddar Cheese: 1g per 1/2 cup
- Cheesy Grilled Broccolini:
- Broccolini: 3g per 100g
- Mozzarella Cheese: 1g per 1/4 cup
- Parmesan Cheese: Less than 1g per 1/4 cup
Total carbs for the meal: Approximately 10g-15g, depending on portions and specific brands.
A Deliciously Keto Meal
Indulge in this flavorful and nutritious keto meal that proves you don’t have to compromise taste for health. The Parmesan-crusted fish is crispy and savory, the cauliflower mash is luxuriously creamy, and the cheesy broccolini adds a delightful twist to your greens. Perfect for any occasion, this dish will quickly become a favorite in your keto recipe rotation. Enjoy the delicious journey to your health goals!
Recipe Credit: gogas2
