Tag Archives: fish bake

Crunchy Fish Bake

We’ve been away for a few days and then had a weekend of birthdays which has meant being away from our usual way of eating. Today I had a chance to get back in the kitchen to cook…. I really fancied fish but after a few days away we had a rather bare fridge and veggie rack. BANG goes that idea, no potatoes. So I had to get creative. Finding some wheatfree breadcrumbs in the freezer I decided to remake fish pie. If I have ends of wheat free bread left  or make a rather crumbly loaf I tend to whizz it into breadcrumbs and freeze for a later date. Tonight was date night.

I used frozen fish as that’s all I had but you could use fresh.

 

Dietitian UK: Crunchy Fish Bake 

 

Crunchy Fish Bake (Wheat Free)
Serves 4
A crunchy, easy variation on fish pie.
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Prep Time
20 min
Prep Time
20 min
514 calories
21 g
155 g
24 g
55 g
9 g
615 g
471 g
11 g
0 g
12 g
Nutrition Facts
Serving Size
615g
Servings
4
Amount Per Serving
Calories 514
Calories from Fat 210
% Daily Value *
Total Fat 24g
36%
Saturated Fat 9g
44%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 7g
Cholesterol 155mg
52%
Sodium 471mg
20%
Total Carbohydrates 21g
7%
Dietary Fiber 6g
23%
Sugars 11g
Protein 55g
Vitamin A
371%
Vitamin C
209%
Calcium
58%
Iron
39%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 fish fillets (I used salmon)
  2. 500ml milk
  3. 1 bay leaf
  4. 2 tbsp wheat free flour
  5. 1/2 cup water
  6. 8 - 10 medium mushrooms
  7. 2 peppers
  8. 2 handfuls of fresh or 4 clumps of frozen spinach
  9. Dash of lemon juice
  10. 1 tsp dijon mustard
  11. 2 tsp dried mixed herbs
  12. grated nutmeg
  13. seasoning
  14. 3 cups of wheat free breadcrumbs
  15. 100g grated cheese
Instructions
  1. Place the fish fillets in a large, wide bottomed pan and half cover with milk. Add the bay leaf.
  2. Simmer until the fish is cooked (around 10 minutes but do check it as it depends on whether it is fresh or frozen).
  3. Remove the fish from the milk and flake it into a dish.
  4. Mix the flour with a 1/2 cup of water. Add to the milk and simmer gently whilst stirring, the sauce will thicken.
  5. Remove the bay leaf.
  6. Now add the chopped vegetables and spinach to the sauce.
  7. Add the lemon juice, mustard, herbs, nutmeg and season to taste.
  8. Stir the fish back in. Now place the mixture into an overproof dish.
  9. Top with the breadcrumbs and grated cheese.
  10. Cook in the oven at Gas Mark 4 for 30-40 minutes, until it is hot, the cheese is melted and the breadcrumbs toasted.
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calories
514
fat
24g
protein
55g
carbs
21g
more
Dietitian UK https://www.dietitianuk.co.uk/

Salmon and Vegetable Bake

I love fish but I sometimes struggle to get it into our weekly menu as hubby isn’t that keen on it. Anything with bones, a head or tails is definitely not allowed on the table (prawns excepted) and anything too fishy is also a no go.

So here is my latest fishy offering and this one went down well. The hubby said I could make it again and gave a few mmmmm noises. The toddler gave me a clap and said “Well done Mummy”, high praise indeed 🙂 

So why not give it a go and see how it fares with your family? Salmon is an oily fish providing omega 3’s and the vegetables will pack this meal up to provide 2 of your 5 a day. 

This meal can be prepared in advance then put in the oven to cook through later on.

 

Salmon and Vegetable Bake
Serves 3
A different way to serve up oily fish and veggies to your family.
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Prep Time
15 min
Cook Time
45 min
Prep Time
15 min
Cook Time
45 min
423 calories
35 g
83 g
14 g
41 g
5 g
425 g
601 g
9 g
0 g
5 g
Nutrition Facts
Serving Size
425g
Servings
3
Amount Per Serving
Calories 423
Calories from Fat 126
% Daily Value *
Total Fat 14g
22%
Saturated Fat 5g
24%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 83mg
28%
Sodium 601mg
25%
Total Carbohydrates 35g
12%
Dietary Fiber 8g
32%
Sugars 9g
Protein 41g
Vitamin A
237%
Vitamin C
308%
Calcium
39%
Iron
22%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 medium carrots
  2. 1 large head of broccoli
  3. 300g salmon fillet in small cubes
  4. 50g gluten free cream cheese
  5. 100ml natural yoghurt
  6. 1 tsp mixed herbs
  7. seasoning
  8. 3 slices of gluten free bread made into breadcrumbs
  9. 50g grated cheddar cheese
Instructions
  1. Peel and chop the carrots then cook in boiling water until soft, add the broccoli for the last few minutes of cooking.
  2. Place the salmon and vegetables in a large bowl.
  3. Mix the cream cheese and yoghurt together with the herbs and season.
  4. Stir the creamy mix into the salmon and veggies.
  5. Spoon it all into an ovenproof dish, then top with the breadcrumbs and finally the cheese.
  6. Bake for 35-40 minutes at Gas Mark 6/200C.
  7. Serve with a green salad.
Notes
  1. Can be made ahead of time and cooked later and can be frozen.
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calories
423
fat
14g
protein
41g
carbs
35g
more
Dietitian UK https://www.dietitianuk.co.uk/
Why not serve this with a green salad and a cheeky glass of white wine?