Mediterranean White Fish Casserole

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Mediterranean White Fish Casserole
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
237
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie237 kcal(11 %)
Protein20.24 g(21 %)
Fat8.32 g(7 %)
Carbohydrates11.39 g(8 %)
Sugar added0 g(0 %)
Roughage2.3 g(8 %)
Vitamin A407.09 mg(50,886 %)
Vitamin D0.54 μg(3 %)
Vitamin E1.16 mg(10 %)
Vitamin B₁0.12 mg(12 %)
Vitamin B₂0.15 mg(14 %)
Niacin6.39 mg(53 %)
Vitamin B₆0.31 mg(22 %)
Folate29.89 μg(10 %)
Pantothenic acid0.78 mg(13 %)
Biotin3.77 μg(8 %)
Vitamin B₁₂2.61 μg(87 %)
Vitamin C18.26 mg(19 %)
Potassium683.97 mg(17 %)
Calcium47.92 mg(5 %)
Magnesium47.67 mg(16 %)
Iron0.83 mg(6 %)
Iodine0.75 μg(0 %)
Zinc0.72 mg(9 %)
Saturated fatty acids1.23 g
Cholesterol52.08 mg
Author of this recipe:

Ingredients

for
4
Ingredients
4 cups
white fish fillets (skinned, ready-to-cook, e. g. monk fish, cod, wolffish, diced)
1 tablespoon
2 tablespoons
1
onion (diced)
1
Garlic clove (diced)
1
carrot (diced)
½
Celeriac (diced)
2 cups
chopped tomatoes (tinned)
cup
1.333 cups
2 tablespoons
fresh parsley (chopped)
How healthy are the main ingredients?
olive oilonioncarrotCeleriactomatoparsley

Preparation steps

1.
Drizzle the fish with lemon juice and season with salt and ground black pepper.
2.
Heat the oil in a pot and fry the onion and the garlic. Add the diced vegetables and the tinned tomatoes, fry for a few minutes and quench with the wine and the stock. Season with salt and ground black pepper and simmer on a medium heat for around 10 min.
3.
Add the fish and cook for around 5 min. Season to taste and serve on preheated plates, sprinkle with parsley and garnish with a dollop of ailoli or sour cream.