Fish Bake- Individual Pies- Serves 4-6

May 30, 2023May 30, 20230 2
Fish Bake- Individual Pies- Serves 4-6
in Seafood

Prep

20 min

Cook

30 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/2 cups breadcrumbs or 1 1/2 cups gluten-free breadcrumbs
40 g butter or 40 g margarine
1 tablespoon olive oil
1 carrot , chopped
1 celery , thinly sliced
3 spring onions , thinly sliced
1/4 cup plain flour or 1/4 cup gluten-free flour , blend
1 cup milk or 1 cup soymilk
500 g boned firm white fish fillets , cut into 2 cm cubes
1 lemon , zest of
1 tablespoon lemon juice
2 tablespoons chopped parsley

Nutrision Information

Servings Per Recipe
4-6
Calories
483
Sugar
7g
Fat
22g
This fish bake recipe is an excellent dish when you want to have a cozy night in with family or friends. Made with firm white fish fillets, chopped vegetables, and a creamy sauce, this dish is hearty, filling, and sure to be a crowd-pleaser. It is easy to make and is perfect for a chilly evening. The breadcrumbs on top of the pie provide a delicious, crispy texture that pairs perfectly with the soft and creamy filling. This recipe can be adjusted to suit different tastes, with the addition of spices or herbs to the sauce or a different type of breadcrumb for the topping.

Instructions

1.Preheat the oven to 190 degrees Celsius. Grease the four ramekins and set aside.
2.Melt the butter or margarine with olive oil in a saucepan over medium heat. Add the chopped carrot, thinly sliced celery, and thinly sliced spring onion to the pan and cook until they are tender.
3.Add the plain flour or gluten-free flour blend to the pan, stirring to combine. Slowly add in the milk or soymilk, whisking until smooth.
4.Once the mixture has thickened, season to taste with salt and pepper before removing it from the heat.
5.Place the fish and lemon zest in a large bowl before using a spatula to cover the mixture with the sauce.
6.Fill each ramekin with the fish mixture and add 1 tablespoon of lemon juice to each ramekin.
7.Sprinkle the breadcrumbs and chopped parsley atop each of the fish mixtures.
8.Bake in the oven for 25-30 minutes or until the pies are golden brown on top.

PROS

This delicious fish dish is a good source of protein and B vitamins.
It is easy to make and is perfect for a cozy night in with family or friends.

CONS

Fish can be expensive, and not everyone likes the taste.
Some people may also be allergic to fish or dislike the texture of cooked fish.

HEALTH & BENEFITS

Fish is an excellent source of protein and omega-3 fatty acids, both of which are essential for maintaining a healthy body. These acids have been found to aid in reducing inflammation and supporting brain function and heart health. The parsley in this recipe also provides an excellent source of vitamin K.

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