Fish Casserole with Vegetables

This fish casserole with vegetables is a delicious and hearty dish that combines tender fish fillets with an array of fresh vegetables and aromatic herbs. The combination of zucchini, tomatoes, and onions, coupled with rosemary and thyme, creates a flavorful base that perfectly complements the delicate fish. The dish is topped with a creamy layer of mayonnaise and a crispy breadcrumb crust, offering a delightful contrast of textures. It’s an easy-to-make, nutritious meal that is ideal for both family dinners and entertaining guests. Lemon juice adds a zesty freshness, enhancing the overall taste. The casserole is baked to perfection, ensuring that the fish remains moist and the vegetables are tender. This recipe showcases the natural flavors of the ingredients, making it a standout dish in any meal plan. Whether you’re a seasoned cook or a novice, this fish casserole is sure to impress.

Ingredients

Main Ingredients

• 3 tomatoes
• 2 small zucchinis
• 2 onions
• 2 cloves of garlic
• 600g fish fillets (cod, hake, etc.)
• 2 tablespoons lemon juice
• 3-4 tablespoons mayonnaise
• 3 tablespoons breadcrumbs
• Butter or oil for frying

Spices and Seasonings

• Rosemary
• Thyme
• Salt
• Pepper

Preparation Time

• Total: 45 minutes

Step-by-Step Instruction

1. Prepare the Vegetables: Start by slicing the zucchinis and onions into rings. Heat a little oil in a pan and sauté the zucchini and onion slices for 3-4 minutes, stirring occasionally.

2. Add Garlic and Tomatoes: Mince the garlic cloves and cut the tomatoes into large chunks. Add these to the pan along with sprigs of rosemary and thyme. Continue cooking for a few more minutes until the tomatoes begin to soften and blend with the other ingredients.

3. Season the Vegetables: Stir in a pinch of salt and pepper to taste, adjusting to your preference.

4. Prepare the Fish: Cut the fish fillets into smaller pieces to ensure even cooking.

5. Layer the Casserole: Grease a baking dish with a little butter or oil. Spread the sautéed vegetables along the bottom of the dish.

6. Add the Fish: Place the fish pieces on top of the vegetables. Sprinkle them with a bit more salt and pepper, and drizzle over the lemon juice to add a burst of freshness.

7. Top with Mayo and Breadcrumbs: Spread a layer of mayonnaise over the fish. Melt a small amount of butter in a pan and toast the breadcrumbs until golden brown. Sprinkle these over the mayonnaise layer.

8. Bake the Casserole: Preheat your oven to 200°C (392°F). Place the assembled casserole in the oven and bake for about 30 minutes, or until the fish is cooked through and the top is golden and crispy.

9. Serve and Enjoy: Once done, remove from the oven, let it cool slightly, and serve warm.

Tips

• Use Fresh Fish: For the best flavor, use fresh fish fillets.
• Herb Substitutes: If you don’t have rosemary or thyme, basil or oregano can be used as substitutes.
• Crispier Texture: For an extra crispy top, use panko breadcrumbs instead of regular breadcrumbs.

Nutrition

• Calories: Approximately 350 calories per serving
• Protein: 26g
• Fats: 18g
• Carbohydrates: 20g

Variations

• Vegetarian Option: Replace the fish with sliced mushrooms or eggplant for a vegetarian version.
• Spicy Twist: Add a pinch of chili flakes to the vegetable mixture for a spicy kick.

Serving Suggestions

• Side Dishes: Serve with a fresh green salad or steamed rice for a complete meal.
• Garnishes: Sprinkle with fresh parsley or dill before serving for a touch of color and added aroma.

Best Places

1. Oceanic Delight - A popular spot for seafood enthusiasts, offering a variety of fish dishes. Location: 123 Seaside Ave, Miami, USA.
2. Fisherman's Catch - Known for its fresh daily catches and cozy ambiance. Location: 8 Harbour St, Sydney, Australia.
3. The Seafood Shack - A rustic, laid-back joint with an extensive seafood menu. Location: 57 Dockside Dr, Cape Town, South Africa.
4. Neptune’s Table - Offers gourmet fish dishes paired with exquisite wines. Location: 45 Coastal Rd, Amalfi, Italy.
5. Mariner’s Cabin - Known for its elegant presentation and ocean views. Location: 12 Ocean Blvd, Vancouver, Canada.
6. Poseidon’s Plate - Features whimsical ocean-themed decor and a family-friendly menu. Location: 87 Bayview Ln, Auckland, New Zealand.
7. Trawler's Rest - Renowned for its unique fish casseroles and eclectic style. Location: 6 Marina Ct, Lisbon, Portugal.
8. Captain’s Galley - Offers a classic maritime menu with a modern twist. Location: 34 Shoreline Dr, Boston, USA.
9. The Fisherman’s Wharf - Its signature dishes make it a local favorite along the coast. Location: 22 Pier Rd, Brighton, UK.
10. The Dock House - Combines world flavors in its seafood offerings. Location: 9 Riverside Dr, Singapore.