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© Amway

Fish Casserole


Total preparation time: 20 min / Servings: 4 / Energy value: 253 kcal each


  1. Senior Sauté Pan and Lid


  1. 2 calamari, freshly frozen

  2. 300 g sea bass or pike perch fillets

  3. 8 giant mussels in shells

  4. 1 (220 g) onions

  5. 50 ml vegetable oil

  6. 100 g celery stalks

  7. 4 plum tomatoes

  8. 400 ml fish stock or water

  9. 1 garlic clove

  10. 3 sprigs of thyme

  11. 2 tbsp olive oil, sea salt, pepper (coarsely ground) to taste

Nutritional information per 1 serving:

  1. Protein – 32.6 g

  2. Fat – 11.9 g

  3. Carbs – 3.8 g

  4. Energy value – 252.8 kcal

  5. Cholesterol – 139 mg

  6. Glycaemic index – 25 (low)

Preparation method:

  1. Clean mussel shells with metal brush.

  2. Finely dice onion, then stir-fry it together with celery stalks in the senior sauté pan. 3. Peel calamari, slice them crosswise to get “rings”. Roughly dice fish fillets.

  3. Add calamari “rings” and diced fish fillets to the stir-fried vegetables. Pour fish stock into the sauté pan to just cover all the ingredients, then add diced tomatoes. Bring to boil, add thyme and garlic, lightly season with salt and pepper. Cook for 4 min on medium heat.

  4. Add mussels and cover with the lid. Wait until water seal between the pan and the lid is formed. Switch off the heat and let the dish set for 5-7 min. Serve.
    Please take into consideration that cooking time is short, so make sure that celery stalks are not overcooked. Fish Casserole can be served with multi-grain baguette or toast.

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