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Mediterranean White Fish Casserole

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Mediterranean White Fish Casserole
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
237
calories
Calories
0
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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)

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.