Healthy Fish and Brown Rice Casserole
recipe

A delicious and nutritious casserole that combines fish, spinach, and brown rice, perfect for the whole family!
Preparation Time: 45 minutes
Serving Size: 4-6 servings

Ingredients:

- 400 g fish (e.g., salmon or cod)
- 150 g frozen spinach
- 4 tsp margarine (40% fat)
- 7 dl skim milk
- Lettuce leaves
- Small onions
- High-fiber whole grain bread
- 0.25 tsp white pepper
- A bunch of dill
- 2 eggs
- Brown rice
- Rapeseed oil
- 1 tsp salt

Instructions:

1. Grease a casserole dish with rapeseed oil.
2. Add thinly sliced onions to the bottom of the dish.
3. Layer in the chopped fish, frozen spinach, and pre-cooked brown rice.
4. In a bowl, mix together the skim milk, eggs, salt, white pepper, and chopped dill.
5. Pour the mixture over the other ingredients in the casserole dish.
6. Bake in the oven at 180°C (350°F) for about 30-35 minutes, until the casserole is cooked through and the top is golden brown.
7. Serve with lettuce leaves.

Nutritional Information (per serving):

- Energy: 320 kcal
- Protein: 25 g
- Carbohydrates: 30 g
- Fat: 12 g
- Fiber: 5 g

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