Fish and Mashed Potato Casserole
Fish and Mashed Potato Casserole - Hidden flavors within are a delicious surprise
Healthy, because
Even smarter
Nutritional values
Pollock and salmon fillets provide plenty of "building material" for strong teeth and bones and for the entire growth of children's plates: one portion of the fish casserole, for example, contains the daily requirement of iodine and even more than the daily required amount of vitamin D.
If your child does not like the intense taste of dill, simply use chives (cut into rolls) or chopped parsley instead.
(Percentage of daily recommendation)
| Calorie | 273 cal. | (13 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 7.2 μg | (36 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 734 mg | (18 %) | ||
| Calcium | 194 mg | (19 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 118 μg | (59 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 197 mg | |||
| Cholesterol | 85 mg |
Kitchen utensils
Preparation steps
Peel and quarter potatoes, then cook in a small pot of boiling salted water, covered, until knife-tender, about 20 minutes.
Meanwhile, melt half of the butter in a large pot and add the flour, whisking constantly, and cook briefly to make a roux.
Whisking constantly, slowly add 550 ml (approximately 2 1/4 cups) of milk and simmer over low heat for 15 minutes.
Drain the potatoes, return to pot and let steam evaporate off the heat.
Mash potatoes with a potato masher. Add remaining butter and stir in milk. Season with salt and pepper.
Rinse dill, shake dry, pluck fronds, chop finely and stir into the milk mixture in pot.
Remove any bones from both types of fish, then rinse, pat dry and cut into about 3 cm (approximately 1-inch) cubes. Season with salt and pepper.
Distribute fish in a baking dish, spread with dill sauce and then top with mashed potatoes.
Grate the cheese finely, sprinkle over the fish casserole and bake in preheated oven at 200°C (fan 180°C, gas: mark 3) (approximately 400°F) until golden brown, about 40 minutes. Let cool slightly before serving.
