One of my favorite ways to prepare fish and naturally it's a casserole, LOL...I believe my sister likes to serve it with a sherried cream sauce, but I like it 'as-is' with a tossed salad!
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Units: US | Metric
- 2 lbs hake fillets (see end of recipe directions for substitutions)
- 2 tablespoons olive oil
- 1 (8 ounce) bag fresh spinach
- 1 (4 ounce) package low-fat cheddar cheese, shredded
- 1/4 cup egg substitute (Egg Beaters)
- 1 medium yellow onion, finely chopped
- 1/2 cup celery, finely chopped
- 2 medium potatoes, cooked and mashed
- 1/2 teaspoon black pepper
- 1Preheat the oven to 350°F.
- 2In a large skillet saute together the fish filets, onion, celery and black pepper in the oil for approximately 10 min; set aside to cool slightly.
- 3Cook the spinach in a little water until limp; drain, squeezing out as much water as you can and set aside to cool.
- 4In a bowl combine the potatoes, the fish filet mixture and the egg substitute.
- 5Butter a 2 quart casserole dish and then begin assembling the casserole.
- 6First a layer of fish mixture, then a layer of spinach; then sprinkle with half of the cheddar cheese.
- 7Next, a layer of the remaining fish mixture, then the remaining spinach, then the remaining cheddar cheese.
- 8Bake in the preheated 350°F oven for 25-30 minutes.
- 9Variation: if you don't recognize the fish 'hake' -- you may substitute cod, flounder, haddock, pollock or tilapia in it's place.
- 10Variation: you can also swap out the cheddar cheese for another type such as mozzarella or monerey jack.
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Nutritional Facts for Fish and Spinach Casserole
Serving Size: 1 (324 g)
Servings Per Recipe: 6
- Amount Per Serving
- % Daily Value
- Calories 278.9
- Calories from Fat 66
- Total Fat 7.4 g
- Saturated Fat 1.7 g
- Cholesterol 69.1 mg
- Sodium 260.5 mg
- Total Carbohydrate 16.5 g
- Dietary Fiber 2.9 g
- Sugars 1.8 g
- Protein 35.6 g