Fish Casserole
(1 vote)
(1 vote)
Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
819
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 819 cal. | (39 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 59 g | (51 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 7.7 μg | (39 %) | ||
| Vitamin E | 9.2 mg | (77 %) | ||
| Vitamin K | 81.3 μg | (136 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 25.2 mg | (210 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 335 μg | (112 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 7.4 μg | (247 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,293 mg | (32 %) | ||
| Calcium | 408 mg | (41 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 29 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 300 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- butter (for the pan)
- 800 grams green Asparagus
- salt
- 1 garlic clove
- 1 shallot
- 2 Tbsps butter
- 2 Tbsps Pastry flour
- 125 milliliters dry white wine
- 1 Orange (juiced)
- 250 milliliters Whipped cream
- 150 grams grated Cheese (such as Gouda)
- ½ handful freshly chopped Fresh herbs (such as dill and parsley)
- 2 eggs
- freshly ground peppers
- freshly grated Nutmeg
- 600 grams Salmon
Preparation steps
1.
Butter baking pan.
2.
Peel bottom thirds of asparagus and trim woody ends. Blanch in boiling salted water for 3-4 minutes. Drain and rinse in cold water, drain again. Peel garlic and shallot, dice finely. Heat butter in a pan and saute both until translucent. Add flour and mix well. Deglaze pan with wine and orange juice. Bring to a boil and simmer for a few minutes, Add cream, half of cheese, herbs and eggs. Season with salt, pepper and nutmeg.
3.
Rinse salmon and pat dry. Arrange asparagus in the baking dish and top with fish. Pour sauce over and sprinkle with remaining cheese. Bake in preheated oven at 180°C (approximately 350°F) for about 20-25 minutes or until golden brown. Remove from the oven and serve.
