Mediterranean White Fish Casserole
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 237 kcal | (11 %) | ||
| Protein | 20.24 g | (21 %) | ||
| Fat | 8.32 g | (7 %) | ||
| Carbohydrates | 11.39 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 407.09 mg | (50,886 %) | ||
| Vitamin D | 0.54 μg | (3 %) | ||
| Vitamin E | 1.16 mg | (10 %) | ||
| Vitamin B₁ | 0.12 mg | (12 %) | ||
| Vitamin B₂ | 0.15 mg | (14 %) | ||
| Niacin | 6.39 mg | (53 %) | ||
| Vitamin B₆ | 0.31 mg | (22 %) | ||
| Folate | 29.89 μg | (10 %) | ||
| Pantothenic acid | 0.78 mg | (13 %) | ||
| Biotin | 3.77 μg | (8 %) | ||
| Vitamin B₁₂ | 2.61 μg | (87 %) | ||
| Vitamin C | 18.26 mg | (19 %) | ||
| Potassium | 683.97 mg | (17 %) | ||
| Calcium | 47.92 mg | (5 %) | ||
| Magnesium | 47.67 mg | (16 %) | ||
| Iron | 0.83 mg | (6 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 0.72 mg | (9 %) | ||
| Saturated fatty acids | 1.23 g | |||
| Cholesterol | 52.08 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 cups white fish fillets (skinned, ready-to-cook, e. g. monk fish, cod, wolffish, diced)
- 1 tablespoon lemon juice
- 2 tablespoons olive oil
- 1 onion (diced)
- 1 garlic (diced)
- 1 carrot (diced)
- ½ Celeriac (diced)
- 2 cups chopped tomatoes (tinned)
- ⅞ cup dry white wine
- 1.333 cups fish stock
- 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.
Current Recipe Search
