Main Recipes available on keto and LCHF Fish and Seafood Casseroles Cod and Cauliflower Casserole

Cod and Cauliflower Casserole

 
Cod provides complete protein, while cauliflower adds fiber and a tender base. Ghee, eggs, and herbs make this casserole moist and filling.
Ingredients
Servings: 
Include ingredientIngredientQty, g
Cod
Ghee
Colored cauliflower
Egg
Lemon
Cilantro
Table salt
Garlic
Ginger
 
 Product release:960 
Add a dish to the menu
Cooking time, minutes
3
10
10
5
35
1  3 
Macronutrients in 100 g
Proteins11.1 
Digestible proteins 10 
Fats17.3 
Plaid0.5 
Net carbohydrates 1.1 
Fructose 0.1 
Calories204 kcal
Indexes
Glycemic index 3.2
Glycemic load 0.3
Insulin index, II 16.5
Disease inflammatory index, DII -0.17
Antioxidant, ORAC 355
Calories per dayGenderGrowth
Weight lossDetentionSet
21%15%13%
972 1350 1620 
BJU
Amino acids
Lipids
Macronutrient distribution
5 from 5%⇩ 37 from 20%⇧ 58 from 75%2%
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
U?
A72
B1227
B615
B4 (Choline)16
C14
B310
B210
E7
B57
K9
B77
B16
Minerals
Nutrient% of RDA
Fructose?
Selenium42
Phosphatidylcholine38
Phosphorus14
Chlorine14
Sodium11
Iron3
Magnesium8
Potassium8
Alpha GPC5
Lipids
Nutrient% of RDA
Cholesterol206
Palmitic acid (Saturated)50
Stearic acid (Saturated)48
Oleic acid (Omega-9)41
DHA (Omega-3)10
Lauric acid10
Amino acids
Nutrient% of RDA
Tryptophan77
Valin45
Leucine45
Alanine58
Lysine41
Histidine23
Methionine20
Threonine18
Tyrosine17
Phenylalanine17
Isoleucine13
Cod and Cauliflower CasseroleBlenderMedium
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Reviews
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: Blender
1 kg 818 gram
Servings: 4 (1 serving ≈ 240 gram)
Digestion time: 3 hour
Complete protein: ✔
Cod, Ghee, Colored cauliflower, Egg, Lemon, Cilantro, Table salt, Garlic, Ginger
Blend or grind: 3 min. Slice: 10 min. To boil: 10 min. Mix: 5 min. Bake: 35 min.
Keto, LCHF: Recipes, Rules, Description $$$
Odessa

Break the colored cauliflower (120 g) into florets, process it in a blender into fine crumbs, and boil it for 10 minutes. Press out the excess moisture.

Use the ghee (150 g). Cut the cod (500 g) into small pieces.

Mix the cod with the egg (100 g), cauliflower, cilantro (20 g), ginger (2 g), garlic (3 g), lemon (60 g), and table salt (5 g).

Transfer the mixture to a baking dish and bake at 180 °C for about 35 minutes, until done.

Published: 14.09.2026
Roman Klymenko
Author:
Roman Klymenko

15 years on low-carb nutrition

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