Fish, Broccoli and Cauliflower Casserole

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Fish, Broccoli and Cauliflower Casserole
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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
722
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie722 kcal(34 %)
Protein52.95 g(54 %)
Fat49.6 g(43 %)
Carbohydrates9.75 g(7 %)
Sugar added0 g(0 %)
Roughage3.16 g(11 %)
Vitamin A216.07 mg(27,009 %)
Vitamin D0.88 μg(4 %)
Vitamin E2.24 mg(19 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.84 mg(76 %)
Niacin17.08 mg(142 %)
Vitamin B₆0.52 mg(37 %)
Folate104.1 μg(35 %)
Pantothenic acid3.96 mg(66 %)
Biotin0.75 μg(2 %)
Vitamin B₁₂11.79 μg(393 %)
Vitamin C85.27 mg(90 %)
Potassium1,007.99 mg(25 %)
Calcium438.82 mg(44 %)
Magnesium62.16 mg(21 %)
Iron3.54 mg(24 %)
Iodine26.4 μg(13 %)
Zinc1.61 mg(20 %)
Saturated fatty acids25.06 g
Cholesterol272.82 mg

Ingredients

for
4
Ingredients
600 grams trout
1 teaspoon white balsamic vinegar
salt
200 grams Cauliflower
200 grams Napa cabbage
200 grams Broccoli
butter (for the pan)
100 milliliters Vegetable broth
300 grams Crème fraiche
2 eggs
100 grams grated Mozzarella
peppers
freshly grated Nutmeg
scallions (to sprinkle)
How healthy are the main ingredients?
Napa cabbagetroutsaltCauliflowerCauliflowerBroccoli

Preparation steps

1.

Preheat the oven to 180°C (approximately 350°F).

2.

Cube the fish and mix with the vinegar. Bring a large pot of salt water to a boil. Rinse the cauliflower and cut into small pieces. Remove the stalk and outer leaves of the cabbage and cut into strips. Rinse the broccoli and divide into florets. Blanch the cauliflower for 1-2 minutes in the salt water. Add the cabbage for about 1 minute. Add the broccoli for about 1 minute. Rinse the vegetables in cold water and drain well.

3.

Grease a baking dish with butter. Layer the vegetables and fish in the baking dish. Whisk the broth, creme fraiche, eggs and mozzarella. Season well with salt, pepper and nutmeg. Pour the sauce over the vegetables and fish. Bake for about 20 minutes, until golden brown. Serve sprinkled with chives.