Fish, Broccoli and Cauliflower Casserole
Nutritional values
(Percentage of daily recommendation)
| Calorie | 722 cal. | (34 %) | ||
| Protein | 52.95 g | (54 %) | ||
| Fat | 49.6 g | (43 %) | ||
| Carbohydrates | 9.75 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.16 g | (11 %) |
| Vitamin A | 216.07 mg | (27,009 %) | ||
| Vitamin D | 0.88 μg | (4 %) | ||
| Vitamin E | 2.24 mg | (19 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.84 mg | (76 %) | ||
| Niacin | 17.08 mg | (142 %) | ||
| Vitamin B₆ | 0.52 mg | (37 %) | ||
| Folate | 104.1 μg | (35 %) | ||
| Pantothenic acid | 3.96 mg | (66 %) | ||
| Biotin | 0.75 μg | (2 %) | ||
| Vitamin B₁₂ | 11.79 μg | (393 %) | ||
| Vitamin C | 85.27 mg | (90 %) | ||
| Potassium | 1,007.99 mg | (25 %) | ||
| Calcium | 438.82 mg | (44 %) | ||
| Magnesium | 62.16 mg | (21 %) | ||
| Iron | 3.54 mg | (24 %) | ||
| Iodine | 26.4 μg | (13 %) | ||
| Zinc | 1.61 mg | (20 %) | ||
| Saturated fatty acids | 25.06 g | |||
| Cholesterol | 272.82 mg |
Ingredients
- Ingredients
- 600 grams trout
- 1 tsp 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)
Preparation steps
Preheat the oven to 180°C (approximately 350°F).
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.
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.
