Mustardy Deep Sea Perch Casserole

Health score
14%
Mustardy Deep Sea Perch Casserole
50 min.
4
329kcal

Suggestions

Ingredients

  •  bananas peeled sliced
  • tablespoons butter 
  • tablespoons flour all-purpose
  • 0.3 cup hazelnuts chopped
  • teaspoons juice of lemon fresh
  • 0.8 cup milk 
  • tablespoons mustard coarse-grained
  • 0.5 teaspoon paprika 
  • dash pepper sauce hot
  • pound deep sea perch fillets boneless
  • tablespoons raisins seedless
  • servings salt and pepper black to taste

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Melt butter in a skillet over medium heat. Gradually stir in flour, and cook until slightly brown. Gradually stir in the milk, raisins, and hazelnuts, stirring constantly. Continue stirring, and add the mustard, lemon juice, and hot pepper sauce.
  2. Remove from heat, and set aside.
  3. Preheat the oven to 375 degrees F (190 degrees C). Season the fish fillets with salt, pepper, and paprika on both sides.
  4. Place the fillets in a single layer in an oven-proof baking dish. Arrange banana slices over the fish, then pour the mustard sauce over all.
  5. Bake for about 30 to 40 minutes in the preheated oven, or until fish flakes easily with a fork.

Nutrition Facts

Calories329kcal
Protein31.43%
Fat35.63%
Carbs32.94%

Properties

Glycemic Index
84.64
Glycemic Load
13.72
Inflammation Score
-6
Nutrition Score
19.262608787288%

Flavonoids

Cyanidin
0.5mg
Catechin
3.69mg
Epigallocatechin
0.21mg
Epicatechin
0.03mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Kaempferol
0.06mg
Myricetin
0.01mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:328.95kcal
16.45%
Fat:13.33g
20.5%
Saturated Fat:5.11g
31.92%
Carbohydrates:27.73g
9.24%
Net Carbohydrates:24.39g
8.87%
Sugar:9.94g
11.04%
Cholesterol:122.6mg
40.87%
Sodium:412.65mg
17.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.45g
52.9%
Manganese:1.51mg
75.62%
Vitamin B12:2.41µg
40.23%
Phosphorus:330.2mg
33.02%
Selenium:20.52µg
29.31%
Vitamin D:3.91µg
26.03%
Vitamin B6:0.45mg
22.56%
Potassium:725.06mg
20.72%
Copper:0.38mg
19.21%
Magnesium:75.49mg
18.87%
Calcium:168.68mg
16.87%
Vitamin B2:0.28mg
16.49%
Vitamin B1:0.24mg
16%
Vitamin B3:2.79mg
13.94%
Vitamin B5:1.35mg
13.55%
Fiber:3.34g
13.36%
Zinc:1.84mg
12.26%
Iron:2.16mg
11.99%
Vitamin E:1.7mg
11.35%
Vitamin C:8.96mg
10.86%
Folate:37.82µg
9.46%
Vitamin A:450.97IU
9.02%
Vitamin K:2.43µg
2.32%
Source:Allrecipes