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Add a photoTasty White Fish Crumble Casserole
Ингредиенты
- 1 lb white fish fillets
- 1¼ cups milk
- Salt and freshly ground black pepper to taste
- 1 tbsp sunflower oil
- ⅓ cup butter
- 1 medium onion, peeled and finely chopped
- 2 leeks, sliced
- 1 medium carrot, peeled and small diced
- 2 medium potatoes, peeled and cut into small pieces
- 6 tbsp all-purpose flour
- 1½ cups fish or vegetable stock
- 2 tbsp whipping cream
- 1 tsp freshly chopped dill
- Crumble topping :
- ⅓ cup butter
- ½ cup all-purpose flour
- ¾ cup grated Parmesan cheese
- ¾ tsp cayenne pepper
Инструкции
- Preheat oven to 400°F. Spray with non-stick spray a 8x8" baking dish. Place the fish in a saucepan with the milk, salt, and pepper.
- Bring to a boil, cover and simmer for 8-10 minutes until the fish is cooked. Remove with a slotted spoon, reserving cooking liquids. Flake the fish into the 8x8" baking dish.
- Heat the oil and 1-tbsp of butter in a small skillet and gently fry the onions, leeks, carrots, and potatoes for 1-2 minutes.
- Cover tightly and cook on low until softened, about 10 minutes. Spoon the vegetables over fish.
- Melt the remaining butter in a saucepan and add the flour and cook for 1 minute, stirring. Whisk in the reserved cooking liquid and the stock.
- Cook until thickened, and then stir in cream. Remove from heat and then stir in dill. Pour over fish.
- Crumble : Mix the butter with the flour until the mixture resembles breadcrumbs. Stir in cheese and cayenne pepper.
- Sprinkle over the dish and bake in 400°F oven for 20 minutes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 378g | |
| Recipe makes 5 servings | |
| Calories 489 | |
| Calories from Fat 166 | 34% |
| Total Fat 18.65g | 23% |
| Saturated Fat 6.65g | 27% |
| Trans Fat 0.0g | |
| Cholesterol 127mg | 42% |
| Sodium 378mg | 16% |
| Potassium 1029mg | 29% |
| Total Carbs 36.65g | 10% |
| Dietary Fiber 3.0g | 10% |
| Sugars 5.9g | 4% |
| Protein 42.09g | 67% |
