Fish Casserole

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Fish Casserole
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
694
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie694 cal.(33 %)
Protein36 g(37 %)
Fat38 g(33 %)
Carbohydrates49 g(33 %)
Sugar added0 g(0 %)
Roughage6.8 g(23 %)
Vitamin A0.9 mg(113 %)
Vitamin D0 μg(0 %)
Vitamin E4 mg(33 %)
Vitamin K232.2 μg(387 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂1 mg(91 %)
Niacin15 mg(125 %)
Vitamin B₆1.2 mg(86 %)
Folate246 μg(82 %)
Pantothenic acid1.3 mg(22 %)
Biotin6.8 μg(15 %)
Vitamin B₁₂3.3 μg(110 %)
Vitamin C113 mg(119 %)
Potassium2,155 mg(54 %)
Calcium265 mg(27 %)
Magnesium137 mg(46 %)
Iron5.2 mg(35 %)
Iodine119 μg(60 %)
Zinc1.7 mg(21 %)
Saturated fatty acids24.3 g
Uric acid159 mg
Cholesterol183 mg
Complete sugar11 g

Ingredients

for
2
Ingredients
450 grams starchy potatoes
salt
2 Tbsps milk
freshly ground peppers
1 stalk Leeks
2 handfuls Baby spinach
250 grams white fish fillets (such as cod)
2 sprigs parsley (should yield 2 tablespoons when chopped)
1 sprig cilantro (should yield 1 tablespoon when chopped)
1 sprig Basil (should yield 1 tablespoon when chopped)
1 sprig mint (should yield 1 tablespoon when chopped)
250 grams Crème fraiche
1 whole lemon
How healthy are the main ingredients?
potatoLeekparsleyBasilmintsalt

Preparation steps

1.

Cut the peeled and rinsed potatoes into chunks and place in a pot with salted water. Partially cover and bring to a boil and cook for about 20 minutes. Then drain, let evaporate briefly and mash finely with a potato masher. Stir in the milk and mix until thickened. Season with salt and pepper.

2.

Cut the rinsed and trimmed leek into rings. Briefly blanch in salted water, rinse and drain well. Spoon into a pie dish.

3.

Preheat the oven to 160°C (approximately 325°F) convection/190°C (approximately 375°F) convention.

4.

Drain the rinsed and trimmed spinach well in a colander, pick through and place on top of the leeks.

5.

Rinse the fish, pat dry and cut into bite-sized cubes. Spoon onto the vegetables.

6.

Shake the herbs dry, pluck off the leaves and coarsely chop. Place together with the crème fraîche in a blender. Grate the zest of the lemon and squeeze the juice. Add the zest to the cream and mix everything well. Season with lemon juice, salt and pepper and spread over the fish and vegetables. Then top with the mashed potatoes and bake in the preheated oven 20-25 minutes, until golden brown. Remove the casserole from the oven and serve.

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