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Рецепт Tasty White Fish Crumble Casserole

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1 голос | 1773 визита

Tasty White Fish Crumble Casserole

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Порций: 5 People
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Ингредиенты

Cost per serving $2.40 view details

Инструкции

  1. 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.
  2. 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.
  3. 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.
  4. Cover tightly and cook on low until softened, about 10 minutes. Spoon the vegetables over fish.
  5. 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.
  6. Cook until thickened, and then stir in cream. Remove from heat and then stir in dill. Pour over fish.
  7. Crumble : Mix the butter with the flour until the mixture resembles breadcrumbs. Stir in cheese and cayenne pepper.
  8. Sprinkle over the dish and bake in 400°F oven for 20 minutes.

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%
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