Creamy Fish Bake
(0 votes)
(0 votes)
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
793
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 793 kcal | (38 %) | ||
| Protein | 38.69 g | (39 %) | ||
| Fat | 36.02 g | (31 %) | ||
| Carbohydrates | 81.64 g | (54 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.21 g | (14 %) |
more nutritional values
| Vitamin A | 162.2 mg | (20,275 %) | ||
| Vitamin D | 0.69 μg | (3 %) | ||
| Vitamin E | 0.8 mg | (7 %) | ||
| Vitamin B₁ | 0.69 mg | (69 %) | ||
| Vitamin B₂ | 0.44 mg | (40 %) | ||
| Niacin | 12.66 mg | (106 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 164.58 μg | (55 %) | ||
| Pantothenic acid | 1.92 mg | (32 %) | ||
| Biotin | 3.64 μg | (8 %) | ||
| Vitamin B₁₂ | 3.97 μg | (132 %) | ||
| Vitamin C | 120.76 mg | (127 %) | ||
| Potassium | 1,172.73 mg | (29 %) | ||
| Calcium | 172.34 mg | (17 %) | ||
| Magnesium | 113.91 mg | (38 %) | ||
| Iron | 4.69 mg | (31 %) | ||
| Iodine | 13.03 μg | (7 %) | ||
| Zinc | 1.79 mg | (22 %) | ||
| Saturated fatty acids | 19.58 g | |||
| Cholesterol | 70.57 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 ½ cups Snapper fillet (cut into bite-sized pieces)
- 3 tablespoons lemon juice
- 5 ounces Puff pastry (frozen)
- 2 tablespoons butter
- 1 onion (finely chopped)
- 1 Leek (white part only), cut into thin strips
- 1 heaped all-purpose flour
- ⅞ cup milk
- ⅞ cup Coconut milk
- salt
- White pepper
- 1 cup Pineapple (diced)
- lemon zest
- melted butter (for brushing the pastry)
Preparation steps
1.
Sprinkle the fish with lemon juice. Thaw the puff pastry.
2.
Preheat the oven to 180°C (160° fan) | 350F | gas 4.
3.
Heat the butter and sweat the onion and leek until translucent. Dust with flour and stir in the milk and coconut milk. Season with salt and white pepper and add lemon peel to taste.
4.
Mix the diced pineapple into the sauce. Place the pieces of fish in a buttered baking dish and cover with the sauce.
5.
Roll out the puff pastry to fit the dish and place on top of the filling. Brush with melted butter and bake in the preheated oven for 30-40 minutes, until golden brown.
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