Fish Casserole
Nutritional values
(Percentage of daily recommendation)
| Calorie | 694 cal. | (33 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 232.2 μg | (387 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 15 mg | (125 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 246 μg | (82 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 113 mg | (119 %) | ||
| Potassium | 2,155 mg | (54 %) | ||
| Calcium | 265 mg | (27 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 119 μg | (60 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 24.3 g | |||
| Uric acid | 159 mg | |||
| Cholesterol | 183 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 450 grams starchy potatoes
- salt
- 2 Tbsps milk
- freshly ground peppers
- 1 stalk Leeks
- 2 handfuls Baby spinach
- 250 grams white fish fillets (such as cod)
- 2 sprigs parsley (should yield 2 tablespoons when chopped)
- 1 sprig cilantro (should yield 1 tablespoon when chopped)
- 1 sprig Basil (should yield 1 tablespoon when chopped)
- 1 sprig mint (should yield 1 tablespoon when chopped)
- 250 grams Crème fraiche
- 1 whole lemon
Preparation steps
Cut the peeled and rinsed potatoes into chunks and place in a pot with salted water. Partially cover and bring to a boil and cook for about 20 minutes. Then drain, let evaporate briefly and mash finely with a potato masher. Stir in the milk and mix until thickened. Season with salt and pepper.
Cut the rinsed and trimmed leek into rings. Briefly blanch in salted water, rinse and drain well. Spoon into a pie dish.
Preheat the oven to 160°C (approximately 325°F) convection/190°C (approximately 375°F) convention.
Drain the rinsed and trimmed spinach well in a colander, pick through and place on top of the leeks.
Rinse the fish, pat dry and cut into bite-sized cubes. Spoon onto the vegetables.
Shake the herbs dry, pluck off the leaves and coarsely chop. Place together with the crème fraîche in a blender. Grate the zest of the lemon and squeeze the juice. Add the zest to the cream and mix everything well. Season with lemon juice, salt and pepper and spread over the fish and vegetables. Then top with the mashed potatoes and bake in the preheated oven 20-25 minutes, until golden brown. Remove the casserole from the oven and serve.
