Fish Casserole

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Fish Casserole
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Health Score:
7,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
807
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie807 kcal(38 %)
Protein36.47 g(37 %)
Fat50.49 g(44 %)
Carbohydrates55.44 g(37 %)
Sugar added0 g(0 %)
Roughage7.37 g(25 %)
Vitamin A335.54 mg(41,943 %)
Vitamin D0.95 μg(5 %)
Vitamin E1.81 mg(15 %)
Vitamin B₁0.28 mg(28 %)
Vitamin B₂0.19 mg(17 %)
Niacin9.58 mg(80 %)
Vitamin B₆0.62 mg(44 %)
Folate118.3 μg(39 %)
Pantothenic acid0.7 mg(12 %)
Biotin0.91 μg(2 %)
Vitamin B₁₂2.96 μg(99 %)
Vitamin C72.78 mg(77 %)
Potassium1,677.82 mg(42 %)
Calcium396.2 mg(40 %)
Magnesium97.56 mg(33 %)
Iron3.95 mg(26 %)
Iodine3.51 μg(2 %)
Zinc1.18 mg(15 %)
Saturated fatty acids31.69 g
Cholesterol184.38 mg

Ingredients

for
2
Ingredients
450 grams
starchy Potatoes
2 tablespoons
freshly ground Pepper
1 stalk
2 handfuls
250 grams
white fish fillet (such as cod)
2 sprigs
Parsley (should yield 2 tablespoons when chopped)
1 sprig
cilantro leaf (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
1
whole Lemon

Preparation steps

1.

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.

2.

Cut the rinsed and trimmed leek into rings. Briefly blanch in salted water, rinse and drain well. Spoon into a pie dish.

3.

Preheat the oven to 160°C (approximately 325°F) convection/190°C (approximately 375°F) convention.

4.

Drain the rinsed and trimmed spinach well in a colander, pick through and place on top of the leeks.

5.

Rinse the fish, pat dry and cut into bite-sized cubes. Spoon onto the vegetables.

6.

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.