One dish. Multiple meals. Minimal thinking.
🛒 Ingredients (3–5 serves)
- 3–5 cups frozen vegetables
(broccoli, cauliflower, beans, Brussels sprouts) - 2–4 fish fillets
(hōki, barramundi, or similar) - 1–2 cups prawns (optional but recommended)
- Optional: small amount of calamari / seafood mix
- 1–2 batches Lazy Keto No-Roux Cheese Sauce
- Extra grated cheese (for topping)
- Paprika (optional)
- Salt + pepper
🔧 Method (System Flow)
1. Pre-cook veg
- Microwave or pan-cook
- Drain well (important)
2. Pre-bake fish
- Place fish in large baking dish
- 180°C for 10 minutes
- Drain liquid
3. Build the tray
- Add veg around/over fish
- Pour over cheese sauce
- Add prawns + any extra seafood
4. First bake
- 180°C for 15 minutes
5. Stir (key step)
- Gently mix veg + sauce
- Keep fish mostly intact
6. Top and finish
- Add grated cheese + paprika
- Bake another 10–15 minutes
⚠️ Key Rules
- Drain everything → prevents watery result
- Don’t overcrowd → use a big dish
- Add delicate seafood later if needed
- Don’t overcook → seafood cooks fast
🍽️ How to Use It
- Dinner → eat fresh
- Next day → reheat portion
- Work lunches → portion into containers
❄️ Storage
- Fridge: 2–3 days
- Reheat: microwave or oven
- May release water → normal, just stir
🔄 Variations
- Budget → hōki + small prawns
- Premium → barramundi + prawns + scallops
- Ultra lazy → frozen seafood mix only
- Extra rich → add butter before final bake
🧠 LKC System Thinking
This is your complete meal in one build:
- Sauce → richness
- Veg → bulk
- Seafood → protein
👉 Cook once
👉 Eat multiple times
⚠️ Note
This is a practical, low-carb approach designed for simplicity and repeatability. Adjust based on taste and availability.