Main Recipes available on keto and LCHF Fish and Seafood Warm Casseroles Baked Pike-Perch Casserole

Baked Pike-Perch Casserole

 
Pike-perch provides delicate complete protein, while egg and milk form a soft baked custard. The casserole is juicy, with a mild fish flavor and a light vinegar tang.
Ingredients
Servings: 
Include ingredientIngredientQty, g
Zander
Milk
Egg
Butter
Table salt
Vinegar
 
 Product release:710 
Add a dish to the menu
Cooking time, minutes
5
5
30
5
45 
Macronutrients in 100 g
Proteins15.9 
Digestible proteins 1.4 
Fats6.4 
Plaid0 
Net carbohydrates 0.7 
Calories120 kcal
Indexes
Glycemic index 3.8
Glycemic load 0.7
Insulin index, II 29.4
Disease inflammatory index, DII -0.17
Antioxidant, ORAC 106
Calories per dayGenderGrowth
Weight lossDetentionSet
12%9%7%
972 1350 1620 
BJU
Amino acids
Lipids
Macronutrient distribution
3 from 5%⇩ 69 from 20%⇧ 28 from 75%0%
Ideal:
5% Carbohydrates
20% Proteins
75% Fats
Plaid
Recommendations (2)
  • Reduce the amount proteins
  • Add more fats
RDA per 100 g ?
Vitamins
Nutrient% of RDA
B1252
B326
B4 (Choline)15
B612
B213
E10
B137
B16
A8
B75
Minerals
Nutrient% of RDA
Chlorine39
Phosphorus27
Sodium26
Phosphatidylcholine26
Selenium20
Sulfur22
Nickel12
Copper9
Potassium9
Zinc8
Iron3
Molybdenum6
Magnesium6
Calcium5
Iodine5
Lipids
Nutrient% of RDA
Cholesterol99
Palmitic acid (Saturated)18
Stearic acid (Saturated)14
Oleic acid (Omega-9)8
Arachidonic acid (AA, Omega-6)15
Amino acids
Nutrient% of RDA
Tryptophan79
Isoleucine75
Valin57
Leucine57
Lysine55
Alanine74
Taurine21
Methionine18
Phenylalanine15
Baked Pike-Perch CasseroleMixerWarmSimple
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Notes
Allowed on diets
DietStatus
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD
Inventory: Mixer
2 kg 857 gram
Servings: 4 (1 serving ≈ 178 gram)
Digestion time: 3 hour
Complete protein: ✔
Zander, Milk, Egg, Butter, Table salt, Vinegar
Slice: 5 min. Whisk with a mixer: 5 min. Bake: 30 min. Mix: 5 min.
Keto, LCHF: Recipes, Rules, Description $$$
Odessa

Cut the zander (500 g) into portions, drizzle with vinegar (10 g), and season with table salt (10 g).

Grease a baking dish with butter (40 g) and arrange the fish inside.

Whisk the egg (50 g) with milk (100 g), pour it over the fish, and bake for about 30 minutes.

Published: 31.08.2026
Roman Klymenko
Author:
Roman Klymenko

15 years on low-carb nutrition

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Keto, LCHF: Recipes, Rules, Description $$$
Odessa