Savoury Fish Bake
Elevate your mealtime with this hearty and comforting Savoury Fish Bake, a delightful blend of tender white fish fillets nestled beneath a rich, silky cheese sauce and topped with a golden, crisp breadcrumb crust. This easy-to-make recipe layers flaky fish seasoned with lemon juice, salt, and pepper under a creamy cheddar béchamel infused with sautéed onions and garlic. The irresistible topping of buttery breadcrumbs and melted cheddar provides the perfect crunch to contrast the luscious sauce and delicate fish. Ideal for weeknight dinners or special occasions, this baked fish casserole is ready in under an hour and pairs beautifully with steamed vegetables, a fresh green salad, or your favorite crusty bread.
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Recipe Information
Ingredients
- 500 grams white fish fillets (e.g., cod, haddock, or tilapia)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 3 tablespoons butter
- 1 medium onion, finely chopped
- 2 units garlic cloves, minced
- 3 tablespoons all-purpose flour
- 500 milliliters milk
- 100 grams grated cheddar cheese
- 100 grams breadcrumbs
- 2 tablespoons chopped parsley (optional, for garnish)
- 1 tablespoon olive oil (for greasing the dish)
Instructions
Preheat your oven to 190°C (375°F) and lightly grease a baking dish with olive oil.
Season the fish fillets with salt, pepper, and lemon juice. Set them aside.
In a medium saucepan, melt the butter over medium heat. Add the chopped onion and sauté until softened, about 3-4 minutes. Stir in the minced garlic and cook for another 1 minute.
Sprinkle the flour over the onion and garlic mixture. Cook for 1-2 minutes, stirring frequently, to form a roux.
Gradually pour in the milk, whisking continuously to avoid lumps. Cook the sauce over medium heat until it thickens, about 5 minutes.
Once the sauce has thickened, stir in half of the grated cheddar cheese (50 grams). Mix until the cheese has melted and the sauce is smooth. Remove from heat.
Place the seasoned fish fillets in the prepared baking dish, ensuring they are evenly spaced.
Pour the cheese sauce over the fish, spreading it evenly to cover the fillets.
In a small bowl, mix the breadcrumbs with the remaining grated cheddar cheese. Sprinkle this breadcrumb mixture evenly over the top of the sauced fish.
Bake the dish in the preheated oven for 30-35 minutes, or until the fish is cooked through and the topping is golden and crispy.
Remove the dish from the oven and let it rest for 5 minutes. Garnish with chopped parsley, if desired, before serving.
Nutrition Facts
Calories |
2065 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 100.6 g | 129% | |
| Saturated Fat | 50.8 g | 254% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 502 mg | 167% | |
| Sodium | 5338 mg | 232% | |
| Total Carbohydrate | 138.4 g | 50% | |
| Dietary Fiber | 6.6 g | 24% | |
| Total Sugars | 37.7 g | ||
| Protein | 161.0 g | 322% | |
| Vitamin D | 31.4 mcg | 157% | |
| Calcium | 1564 mg | 120% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 2666 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
