Module 16 · From the Sea
Cod & Broccoli Gratin with Västerbotten Cheese
Cod & Broccoli Gratin with Västerbotten Cheese is a keto dinner with 6.6 g net carbs, 38 g protein and 36 g fat per serving (502 kcal). It serves 4 and takes 40 minutes in total.
Flaky cod and broccoli baked in a creamy mustard sauce under a golden crust of Swedish Västerbotten. A calcium-rich family dish everyone loves.
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Allergens in this Ketogeni recipe: fish, milk, mustard. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 15 min · Total time: 40 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 6.6 g |
| Protein | 38 g |
| Fat | 36 g |
| Energy | 502 kcal |
| Vitamin D | 2.2 µg |
| Calcium | 344 mg |
| Omega-3 (EPA + DHA) | 0.3 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 600 g cod or pollock fillet
- 400 g organic broccoli florets
- 250 ml organic double cream
- 100 g Västerbotten or mature Cheddar, grated
- 1 tbsp Dijon mustard
- 1 tbsp organic lemon juice
- 20 g organic butter
- 10 g organic dill
Step-by-step method
- Heat the oven to 200 °C (fan 180 °C) and butter a baking dish.
- Blanch the broccoli 2 minutes and drain well.
- Lay the fish and broccoli in the dish; season.
- Whisk cream, mustard, lemon, dill and half the cheese; pour over and top with the rest of the cheese.
- Bake 22–25 minutes until golden and bubbling.
Chef’s tips
- Pat the fish dry so the sauce does not turn watery.
Variations
- Add prawns.
- Use cauliflower instead of broccoli.
Storage
Keeps 2 days in the fridge.
Questions and answers
How many net carbs are in Cod & Broccoli Gratin with Västerbotten Cheese?
One serving has 6.6 g net carbohydrates, 38 g protein and 36 g fat (502 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Cod & Broccoli Gratin with Västerbotten Cheese ahead, store or freeze it?
Keeps 2 days in the fridge.
Which allergens are in Cod & Broccoli Gratin with Västerbotten Cheese?
It contains fish, milk and mustard, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Cod & Broccoli Gratin with Västerbotten Cheese gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Cod & Broccoli Gratin with Västerbotten Cheese?
Yes. Add prawns. Use cauliflower instead of broccoli.