Cod and Potato Casserole
Nutritional values
(Percentage of daily recommendation)
| Calorie | 669 cal. | (32 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 19.9 μg | (33 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 17 mg | (142 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 5.6 μg | (187 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,520 mg | (38 %) | ||
| Calcium | 277 mg | (28 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 146 μg | (73 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 21.2 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 196 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 500 grams starchy potatoes
- salt
- 750 grams fish fillets ready to cook (eg., cod or pollock)
- 4 Tbsps butter
- 2 Tbsps Pastry flour
- 400 milliliters milk
- 100 grams Crème fraiche
- peppers (freshly ground)
- 150 grams Corn kernel (frozen or canned)
- softened butter (for the baking dish)
- 2 Tbsps lemon juice
- 50 grams grated Cheese (such as Cheddar)
- 100 milliliters milk
- Nutmeg (freshly grated)
- 2 Tbsps freshly chopped parsley
Preparation steps
Rinse potatoes, peel and boil in salted water for about 30 minutes.
Preheat oven to 200°C (approximately 400°F).
Rinse the fish fillets, pat dry and cut into bite-sized pieces.
Melt 2 tablespoons butter in a pan, add the flour and sauté briefly, then stir in the milk with a whisk, season with salt and pepper and stir in the crème fraîche. Remove from the heat and stir in the corn (if from a can, drained). Season generously with salt and pepper.
Place the fish in a buttered pie dish. Drizzle with the lemon juice and pour over the sauce.
Drain potatoes, let moisture evaporate and mash well. Stir the rest of the butter, cheese and hot milk into the mixture. Season with salt and nutmeg and spread over the fish. Bake in the oven until golden brown, about 35 minutes.
Arrange on plates and serve sprinkled with parsley.
