Fish Casserole With Peppers
|Garlic||2 Clove (10 gm), chopped|
|Leeks||4 , cut into chunks|
|Green pepper||1 , seeded and thinly sliced|
|Mushrooms||1⁄4 Pound, whole / cut into half if large (125 Gram)|
|Ripe tomatoes||4 , peeled and chopped|
|Cod steak/Haddock steaks||2 Pound (900 Gram)|
|Tomato paste||1 Tablespoon|
|Fish stock||125 Milliliter (1 Cup, Well Flavored)|
|Chopped parsley||1 Tablespoon|
Preheat the oven to 375°F (100°C).
Melt the butter in a Dutch oven.
Add the garlic, leeks and green pepper and cook gently for 10 minutes or until soft.
Add the mushrooms and tomatoes and season well: Put the fish on top.
Blend the tomato paste with the fish stock and pour it over the fish.
Cover the Dutch oven and bake for 20 minutes.
Remove the Dutch oven from the oven, sprinkle the parsley on top and serve at once.
Calories 453 Calories from Fat 131
% Daily Value*
Total Fat 15 g23%
Saturated Fat 8.2 g41.1%
Trans Fat 0 g
Cholesterol 130.1 mg43.4%
Sodium 322.9 mg13.5%
Total Carbohydrates 35 g11.6%
Dietary Fiber 6 g23.9%
Sugars 12.2 g
Protein 47 g93.3%
Vitamin A 100.1% Vitamin C 128.1%
Calcium 17.5% Iron 31.3%
*Based on a 2000 Calorie diet