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Fish casserole with vegetables

Fish casserole with vegetables

Fish casserole with vegetables

Delicate casserole with white fish and vegetables. Be sure to prepare this diet dish for lunch or dinner.

Ingredients:

White fish fillet (I have pollock) — 600 g
Sour cream 15% — 100 g
Hard cheese — 30 g
Bell pepper — 150 g
Onions — 70 g
Tomato — 120 g
Salt, pepper, favorite seasonings — to taste

Fish casserole with vegetables

Cooking casseroles:

1. Cut the pollock fillet into medium-sized pieces. Tomato, onions and peppers are chopped quite coarsely.

2. We shift everything into one plate, add salt and pepper to taste and season with two tablespoons of sour cream. Mix well.

3. Put the mass in a heat-resistant form, coat with sour cream on top and send the casserole to the oven preheated to 180 degrees for 25 minutes.

4. We take out the casserole from the oven, sprinkle with grated cheese and put in the oven for another 10 minutes.

5. Sprinkle the finished casserole with finely chopped herbs and serve.
Calorie content (per 100 g) — 72 kcal.

Fish casserole with vegetables.

Dietary casserole for losing weight

Today we will cook a casserole, which is perfect for losing weight even in the evening. Here we will have the maximum protein and the minimum fat and carbohydrates.

Ingredients:

Chicken fillet — 200 g
Tomato — 150 g
Broccoli — 150 g
Garlic — 2 cloves
Lemon — 1/4 pcs.
Eggs — 4 pcs.
Salt and pepper — to taste
Basil — for decoration

Cooking casseroles:

1. First, rinse the chicken fillet and cut it into thin slices.

2. We beat each slice with a hammer and put it on the bottom of the mold with a thin layer.

3. Chicken can be sprinkled with salt and pepper.

4. On top of the chicken layer spread the chopped broccoli, tomato and basil.

5. Break the eggs into a bowl, squeeze the garlic, add salt and pepper and beat with a whisk.

6. Pour the egg mixture into the mold and send it to the oven for 40 minutes at a temperature of 180 degrees.

In total, here we get about 70 grams of protein, 25 grams of fat and 15 grams of carbohydrates, which in terms of kilocalories will be 565 kcal. This whole portion weighs 740 grams and 100 grams account for 9.5 grams of protein, 3 grams of fat and 2 grams of carbohydrates, which is 76 kcal.

Fish casserole with vegetables

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