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Is it worth it to cook such a dish as a fish casserole? Maybe you should limit yourself to fried fish in a pan? Let's take a closer look at this.
Fish, as you know, is an extremely healthy product. This statement is especially true regarding fatty varieties of fish (as a rule, this is sea fish). In such representatives of the fish family as flounder, mackerel, hake, pollock, navaga, there is simply an incredible amount of useful substances, in particular fluorine, iodine, polyunsaturated acids (including omega-3, which I probably haven’t heard about, only I have never encountered a media), vitamins A, E and D, as well as iron, zinc, selenium. In a word, fish is simply a storehouse of nutrients; they are concentrated in one product!
Therefore, cooking fish is a must! Only fried fish is not at all as useful as described above. A significant part of the useful substances in it literally disappears. But carcinogens are added! This, of course, applies to fish fried in large quantities of oil. But the fish, fried over an open fire, has the right to be in your diet. But making a fire in a city apartment is not the most reasonable decision. And to do this in nature does not always allow weather conditions.
What remains? Cook or bake fish. And if the taste of boiled fish is not to everyone's liking, then baked fish is simply a gastronomic masterpiece! Just cook it in a certain way (completely uncomplicated). In this case, all the nutrients in the fish are saved! So, a fish casserole is a dish worthy to be cooked in your home!
In order not to carry purely theoretical information, we add a note of practice to this material. Namely, we will talk about how to prepare a fish casserole. Recipes for your attention!
The first way to cook fish casseroles.
What you need: pollock (800 grams of fillet), medium onion (1 piece), large tomato (1 piece), carrots (1 piece), lemon juice (30 grams or 2 tablespoons), tartar sauce (to taste), any vegetable oil (they will need to grease a baking sheet), ground black pepper, salt (you can use sea salt).
How to cook:
Wash the fish thoroughly and dry it with a paper towel (or towel). You can cut the fish into portions immediately, or you can bake the whole. Next, mix lemon juice with salt and pepper and grate the fish with this mixture (lemon juice will not only give the fish a spicy flavor, but it will also allow the dish to reach readiness faster).
Grease a baking sheet with vegetable oil, put fish on it.
Peel the onion and cut into as thin rings as possible and put on the fish, place the tomato and carrot cut into thin slices on top. Pour tartar sauce over it all.
The baking time of the fish in the oven, which has a temperature of about 180 degrees Celsius, is within 30 minutes.
The second way to cook fish casseroles is a potato casserole with fish
What you need: potatoes (1 kilogram), hake fillet (800 grams), hard cheese (300 grams), fat milk (a little more than half a glass), butter (no spread) - at least 50 grams, vegetable oil 5 tablespoons, salt, pepper, ground ginger, herbs to taste.
Cooking method:
We clean and put the potatoes to boil.
Meanwhile, I wash and dry the fish, cut into thin strips, season with salt and spices. We put it out for 10 minutes.
Mash with the addition of milk, ginger and butter. Add finely chopped greens there.
Grease a baking sheet or mold with oil (it is better to do this with a special silicone brush). And lay out the components of the dishes in layers. The first and third layers are fish. The second and fourth are mashed potatoes. From above we cover everything with cheese grated. We bake all this in an oven, heated to 180 degrees (the readiness indicator is a golden cheese crust). As a rule, the dish reaches readiness in 20, maximum 25 minutes.
Enjoy your meal! And remember that eating such a tasty and healthy dish as fish casserole will significantly reduce the risk of cancer, as well as sclerosis and cardiovascular ailments! And a nice bonus - fish allows you to maintain youthful skin. So the fish casserole will also save on trips to the beautician!