Fish Casserole

This Fish Casserole is a delightful blend of tender seafood and wholesome vegetables, baked to perfection in a creamy, dairy-free sauce. Perfect for a cozy dinner, it's both comforting and nutritious, adhering to a Paleo lifestyle.

Ingredients

• White fish fillets (such as cod or haddock) - 300 grams
• Zucchini - 1 medium, sliced
• Cauliflower florets - 200 grams
• Cherry tomatoes - 150 grams, halved
• Red onion - 1 small, diced
• Garlic - 2 cloves, minced
• Coconut milk - 200 ml
• Olive oil - 1 tablespoon
• Lemon juice - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Preheat your oven to 180°C (350°F).
2. In a large skillet, heat olive oil over medium heat and sauté the diced red onion and minced garlic until fragrant, about 3-4 minutes.
3. Add the sliced zucchini and cauliflower florets to the skillet and cook for an additional 5 minutes, stirring occasionally until slightly tender.
4. In a mixing bowl, combine the coconut milk, lemon juice, dried oregano, salt, and black pepper. Mix well.
5. In a baking dish, layer the sautéed vegetables at the bottom, followed by the halved cherry tomatoes.
6. Place the white fish fillets on top of the vegetables and pour the coconut milk mixture over everything, ensuring the fish is well-coated.
7. Sprinkle chopped fresh parsley on top for added flavor.
8. Cover the baking dish with aluminum foil and bake for 25 minutes.
9. Remove the foil and bake for an additional 10 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
10. Let cool for a few minutes before serving.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 18 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 60 mg
• Total Fat: 25 g
• Saturated Fat: 20 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• High in vitamins and minerals from vegetables, supporting overall well-being.

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