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🍽️ Baked Fish and Vegetable Casserole

254 kcal · 30 min · 4 raciones

Ingredientes

• 600 g cod fillet (4 cod fillets)
• 3 tbsp lemon juice
• 1 tbsp butter
• 1 tbsp spelt whole wheat flour
• 250 ml milk (3.5% fat)
• salt
• pepper (from the mill)
• 1 pinch nutmeg
• 1 tsp medium-hot mustard
• 0.5 tsp curry powder
• 200 g carrots
• 100 g leek
• 4 stalks fresh dill
• 2 tbsp crème fraîche

Preparación

1. 1. Rinse the fish fillets under cold water.
2. 2. Pat the fish dry with a kitchen towel.
3. 3. Drizzle the fish with some lemon juice.
4. 4. Melt the butter in a small pot over low heat.
5. 5. Stir the flour into the melted butter.
6. 6. Let the butter-flour mixture sweat lightly for one to two minutes.
7. 7. Pour the milk into the mixture.
8. 8. Stir the sauce vigorously with a whisk.
9. 9. Bring the sauce to a boil once.
10. 10. Let the sauce simmer for ten minutes over low heat.
11. 11. Season the sauce with salt, pepper, nutmeg, mustard, and curry.
12. 12. Peel the carrots.
13. 13. Slice the carrots into thin slices.
14. 14. Clean the leek.
15. 15. Wash the leek thoroughly.
16. 16. Cut the leek into very thin rings.
17. 17. Wash the dill.
18. 18. Shake the dill dry.
19. 19. Pluck the dill flags from the stems.
20. 20. Chop the dill coarsely.
21. 21. Put the carrots and leek into a baking dish.
22. 22. Place the fish pieces on the vegetables.
23. 23. Sprinkle the chopped dill over the fish.
24. 24. Stir the crème fraîche into the prepared sauce.
25. 25. Taste the sauce one last time.
26. 26. Pour the sauce evenly over the fish.
27. 27. Preheat the oven to 180 degrees top/bottom heat.
28. 28. Bake the casserole in the oven for 25 to 30 minutes.
29. 29. Take the finished fish casserole out of the oven.
30. 30. Serve the casserole warm.

Nutrición por ración

• kcal: 254
• Protein: 31 g · Fett/Fat: 10 g · Carbs: 11 g