Useful potato casserole with fish

The benefits of fish know, probably, all the doctors constantly advised to eat fish at least twice a week. However, fish soups and dishes of boiled and fried fish stale quickly and easily bored. In this case, comes to help such original dish like potato casserole with fish. And satisfying at the same time easy dish is not only useful but also delicious.

Healthy food

Nutritionists often call to replace meats in the diet on fish and the call is not without reason. Fish also rich in valuable protein, like meat, but it is much easier to digest. Fish oil rich in omega-3 fatty acids and is extremely useful in contrast to fat mammals. In addition, sea fish rich in vitamins Vitamins for everyone   and minerals such as iodine, phosphorus, calcium.

Familiar to all potatoes are okay. In a nondescript-looking tubers contain large amounts of carbohydrates and protein, fiber, vitamins and minerals. Due to the high potassium content of potatoes is shown to those who want to lose weight or has health problems of the cardiovascular system.

To produce benefited organism, they must be benign. When buying frozen fish fillets, it is difficult to determine its freshness eyes. It should, however, give preference to form a smooth fillet pieces without jagged edges and visible changes in the structure of meat. Fresh fish carcasses should not unpleasant smell, be dried or curly tail and sunken eyes bleary. Red or bright pink gills with no mucus and white elastic carcass - signs of fresh fish.

When buying potatoes should choose a clean, straight tubers of medium size with no stains and germs. Grass-green spots on the potatoes are dangerous to health because of the high content of the toxin solanine. Before preparing greenish areas it is necessary to cut the root. The soft, wrinkled, wet, or sprouted potatoes only spoil the dish, and will not bring any benefit to health. If potatoes are stored at sub-zero temperatures, it can get sweet taste due to the transition of potato starch into sugar. These roots are not dangerous to health, but to prepare one delicious unlikely.

To prepare casseroles fit any fish, but it is better to choose not too bony varieties. As a rule, least of all the bones in marine fish, fit all the salmon, sole, sea bass, and perch, ling and pollack. Casseroles can be cooked with fish of any fat content, and the fatty fish is so tasty casserole. Lean varieties such as cod, whiting, hake, and others can be given extra juiciness using fill casserole cream sauce. As for the potatoes, it is best used for casseroles starchy, floury varieties.

Cooking casseroles

At 600 grams of boiled potatoes should take 300 grams of boiled fish fillets, 50 grams of butter, two hundred grams of milk, cream or sour cream, a little onion, two eggs, salt and pepper. Potatoes cut into small wedges. Half potatoes put in a greased form, from top to distribute the browned onions, then - small pieces of fish and the remaining potatoes. Beat eggs with milk, cream or sour cream Smetana: untold riches of Russian cuisine Season with salt and pour this mixture of pudding Casseroles. The variety and economy Then put in the form of an oven for forty-five minutes. When submitting a casserole should decorate with greenery.

When preparing lean fish, it is recommended to fill the sour cream, fatty fish are tasty and filling with milk. Onions can be substituted for the green, and the fish add your favorite seasonings.

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