CHEESY SEAFOOD BAKE
Comfort food at its healthiest! This protein-rich dinner is perfect after a workout, and provides an impressive 4 of your 5-a-day along with vitamin C and iron
Provided by Sara Buenfeld
Categories Dinner, Fish Course, Lunch, Supper
Time 40m
Number Of Ingredients 14
Steps:
- Boil the potato slices for 10 mins then drain, tip into a bowl and gently mix in the milk and half the cheese. Don't worry if the potatoes break up a little.
- Meanwhile, heat the oil in a large frying pan and cook the onion until softened. Stir in the pepper and cook for 5 mins more. Spoon in the balsamic vinegar and bouillon powder, then stir in the tomatoes, basil and garlic. Lay the cod fillets on top, then cover and cook for 6-8 mins until the cod flakes when tested. Heat the grill to high.
- Take off the heat, stir in the prawns and tip into a shallow baking dish, breaking up the cod into large chunks. Cover with the potatoes and sprinkle with the remaining cheese. Grill until golden. While it's grilling, steam or boil the broccoli to serve with the bake.
Nutrition Facts : Calories 511 calories, Fat 12 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 46 grams carbohydrates, Sugar 21 grams sugar, Fiber 12 grams fiber, Protein 49 grams protein, Sodium 1.1 milligram of sodium
CHEESY BAKED FISH
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Place butter in a 9x13-inch casserole dish.
- Place casserole dish in the preheating oven until butter is melted, about 5 minutes.
- Spread onion slices in the bottom of the casserole dish. Place cod skin-side down over onion. Sprinkle seasoned salt evenly on top.
- Mix mayonnaise, Parmesan cheese, provolone cheese, mozzarella cheese, and fresh parsley together in a bowl. Spread over cod.
- Bake in the preheated oven until cod flakes easily with a fork, 20 to 25 minutes.
Nutrition Facts : Calories 435.2 calories, Carbohydrate 7.3 g, Cholesterol 94.6 mg, Fat 34.4 g, Fiber 1.1 g, Protein 25.5 g, SaturatedFat 10.5 g, Sodium 1090.5 mg, Sugar 2.8 g
EASY CHEESE BAKED FISH
I quite often bake my fish this way. Easy & simple, nothing fancy, but we like the result. I actually do not even measure the ingredients anymore and just throw it together, but these are the original measurements. Sometimes I add a little lemon juice or lemon pepper seasoning and top it all off with a sprinkling of parsley for a little colour.
Provided by Rhonda J
Categories Very Low Carbs
Time 25m
Yield 3-4 serving(s)
Number Of Ingredients 6
Steps:
- Place fish in a greased pan with dabs of butter on top.
- Season with salt& pepper to taste.
- (this is where I sprinkle on lemon juice or lemon pepper if using) Cover with sliced onion.
- Pour on milk.
- Bake at 400 degrees for 12-15 minutes.
- Remove from oven and sprinkle with grated cheddar cheese and a little parsley if desired.
- Return to oven until cheese melts.
CHEESY SEAFOOD GRATIN
We used salmon and haddock in this creamy oven bake, but use your favourite fish of choice
Provided by Cassie Best
Categories Dinner, Fish Course
Time 40m
Number Of Ingredients 7
Steps:
- Heat oven to 200C/180C fan/gas 6 and heat the oil in a large frying pan. Add the leeks and some seasoning, and cook for 10 mins until really soft. Stir in half the parsley and spoon into 2 gratin dishes.
- Divide the fish between the 2 dishes, mix the mustard into the cheese sauce and spoon over the top of the fish. Place on a baking tray and cook for 15 mins - you can put the bread in the oven to warm through for the last few mins if it is a little stale. Remove the bread from the oven and turn the grill on to brown the tops of the gratin for 2 mins, then remove from the oven. Scatter the gratin with the remaining parsley and serve with chunks of bread to mop up.
Nutrition Facts : Calories 578 calories, Fat 37 grams fat, SaturatedFat 14 grams saturated fat, Carbohydrate 19 grams carbohydrates, Sugar 11 grams sugar, Fiber 5 grams fiber, Protein 41 grams protein, Sodium 3 milligram of sodium
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