Fish Casserole Recipe

Looking for an easy Fish Casserole recipe? Learn how to make Fish Casserole using healthy ingredients.


Submitted by stuartbarr

Makes 4 servings



Fish in a tomatoe & rice base

Recipe Ingredients for Fish Casserole

1 cup rice
6 oz salmon
200 g scallops
28 oz tomatoe
2 cups cauliflower
4 garlic cloves

Recipe Directions for Fish Casserole

  1. Steam and mash cauliflower

  2. pan fry fish and scallops place in the bottom of the casserole dish

  3. combine rice and tomatoes in sauce and simmer for 5 minutes. Add to casserole dish

  4. Top with mashed caulliflower and back 40 min.

Categories

Main Dish

Nutrition Facts
Serving Size 390.2g
Amount Per Serving
Calories
353
Calories from Fat
57
% Daily Value*
Total Fat
6.3g
10%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
43mg
14%
Sodium
134mg
6%
Potassium
1011mg
29%
Total Carbohydrates
49.5g
16%
Dietary Fiber
4.2g
17%
Sugars
6.5g
Protein
24.0g
Vitamin A 34% Vitamin C 87%
Calcium 7% Iron 17%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Low in sodium
  • High in niacin
  • High in selenium
  • Very high in vitamin C
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