Mediterranean White Fish Casserole

Name: Mediterranean White Fish Casserole
Total time: 50 min
Yield: 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 clove (diced); 1 carrot (diced); 0.5 Celeriac (diced); 2 cups chopped tomatoes (tinned); 0.875 cup dry white wine; 1.333 cups fish stock; 2 tablespoons fresh parsley (chopped)

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Health Score:

8,7 / 10

Difficulty:

easy

Difficulty

Preparation:

30 min.

Preparation

ready in 50 min.

Ready in

Calories:

237

calories

Calories

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Nutritional values

1 serving contains
(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 %)

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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

How healthy are the main ingredients?

carrot Celeriac tomato parsley

Ingredients

for

servings

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 clove (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)

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Preparation steps

Drizzle the fish with lemon juice and season with salt and ground black pepper.

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.

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.