Is the oven on? If not, run to turn it on: after the summer break, the oven is ready to welcome any delicacy. Today is the turn of a particular fish pie enriched with pumpkin, one of the many protagonists of autumn. Discover with me this delicious and delicate pie at the same time.
Video of the Recipe
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Identity Card of the Recipe
- 81 KCal Calories per serving
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Ingrediants
- 450 g of cod fillets
- 300 g of pumpkin pulp
- 200 g of zucchini
- 1 sprig of parsley
- 1 sprig of rosemary
- Q.b. of salt
- Gluten-free food: about 20 g of corn flakes
- 3 tablespoons of extra virgin olive oil
- If necessary: 1-2 tablespoons of milk
Materials Needed
- Pan with a diameter of 24 cm
- Baking paper
- Cooking pan
- Bowl
- Wooden spoon
Preparation
- Wash the pumpkin, dry it, cut it in half and dig it inside to remove the filaments and seeds. With a knife, remove the hard and woody rind, and cut the pulp into small cubes.
- Wash the courgettes, remove the ends and cut them into cubes.
- Cut the fish into cubes, removing any bones.
- In a pan, heat a drop of oil and brown the fish cubes for 2 minutes over a high heat. Season with salt. Set aside.
- In the same pan, brown the pumpkin and courgettes for 2-3 minutes, adding a couple of tablespoons of oil. Season with salt. Continue cooking with the lid on, maintaining a moderate flame. If necessary, add one or two tablespoons of water to make cooking easier.
- In a bowl, mix the diced browned fish with the diced vegetables. Flavor with chopped rosemary and parsley. Mix everything with an egg white. If necessary, add one or two tablespoons of milk.
Did you know that
In this recipe we used cod, but it is possible to replace it with other types of fish, such as: perch, salmon, sea bream, sea bass or other.
The egg white can be replaced by ricotta or mashed potatoes.- Preheat the oven to 200 ° C.
- Line a baking sheet with parchment paper, then pour the mixture of fish and vegetables, leveling with a spatula.
- Finish the surface with chopped and powdered corn flakes.
- Bake in the oven at 200 ° C for 20-25 minutes.
- Remove the fish cake from the oven, allow to cool, cut into slices and serve.
Alice's comment - PersonalCooker
The idea of serving fish in the form of a pie is nice, do you think so? So maybe we can even convince the children to eat a little more fish. You can replace vegetables with others, such as peas, baby carrots, potatoes or whatever you like.Nutritional values and Health Comment on the recipe
The Baked Fish Cake is a food that falls into the category of dishes. It provides a low amount of calories, mainly provided by proteins, followed by lipids and finally by carbohydrates.
Peptides tend to have a high biological value, monounsaturated fatty acids and complex carbohydrates. Cholesterol is present but not excessive, while fibers are not relevant.
The Baked Fish Cake is a food that lends itself to most diets, with the exception of vegan and vegetarian ones; it does not present any significant contraindication as regards overweight, metabolic pathologies, celiac disease and lactose intolerance.
The average portion of Baked Fish Pie is around 300-400g (245-325kcal).
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