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Fish Casserole Hararnogli Recipe
|Whitefish/Sole / any other lean fish||3 Pound, head and tail removed, cut in 4 portions|
|Fish stock||5 Cup (80 tbs)|
|Bechamel sauce||3 Cup (48 tbs)|
|Minced parsley||2 Tablespoon|
|Garlic||1 Clove (5 gm), crushed in a garlic press|
|Cooked rice||4 Cup (64 tbs)|
|Freshly grated kefalotyri cheese||1⁄2 Cup (8 tbs)|
Serving size: Complete recipe
Calories 4092 Calories from Fat 1482
% Daily Value*
Total Fat 166 g255.8%
Saturated Fat 42.2 g210.9%
Trans Fat 0 g
Cholesterol 955.1 mg
Sodium 5814.3 mg242.3%
Total Carbohydrates 261 g87%
Dietary Fiber 4 g16%
Sugars 34.7 g
Protein 362 g724.1%
Vitamin A 119.8% Vitamin C 82.2%
Calcium 137.6% Iron 106.6%
*Based on a 2000 Calorie diet
Knot the ends.
Heat fish stock until boiling.
Add fish and simmer until done (about 10 minutes).
Remove fish from liquid and discard cheesecloth.
Mix Bechamel Sauce with parsley, basil, and garlic.
Turn rice into a casserole.
Put fish on top.
Top with Bechamel Sauce and cheese.
Cover tightly with aluminum foil.
Set in a 300Â°F oven 12 to 15 minutes, or until thoroughly heated.