Dietary Fish Casserole
Description
The dish is prepared without unnecessary complications. I made a hake casserole. Hake is a tender and tasty fish, boneless and low in fat. It is often used in dietary nutrition. The finished dish can be served at the table.
Instructions
- 1
Step 1
1. Prepare the vegetables and fish. Wash the vegetables thoroughly and peel them. Wash the fish fillet and pat it dry. It is ready to use, with no bones or skin left.
- 2
Step 2
2. Cut the potatoes into small pieces so the casserole cooks quickly.
- 3
Step 3
3. Bring the salted water to a boil. Add the potatoes and cook for up to 10 minutes, no longer. Drain the water.
- 4
Step 4
4. Chop the onion and sauté it slightly in a minimal amount of oil, just until it loses its bitterness. If the diet is very strict, you can simply pour boiling water over it. Also, add the nettle at the end of frying and cover the pan with a lid.
- 5
Step 5
5. Cut the hake meat into pieces no thicker than 1 cm.
- 6
Step 6
6. Prepare the casserole topping using milk, eggs, spices, and salt.
- 7
Step 7
7. Thoroughly mix everything with a whisk. The filling is ready.
- 8
Step 8
8. Take ceramic baking dishes, grease them with olive oil. Place the potato base on the bottom, then arrange pieces of hake on top.
- 9
Step 9
9. Place the onion and nettle. Don't forget to salt the ingredients as you go.
- 10
Step 10
10. Pour in the batter, but do not fill the molds completely, as a dome will form during baking.
- 11
Step 11
11. Bake at 180 degrees for about 30 minutes per batch. I got 6 small portions.
- 12
Step 12
12. The casserole is ready, light and diet-friendly.