Leek and mackerel penne casserole

This simple and quick leek and mackerel penne casserole recipe is perfect for cold winter evenings when time is limited. The combination of leek and mackerel creates a deliciously aromatic dish that will leave you completely satisfied. Alternatively, you can substitute smoked haddock for mackerel to add a different flavor to the dish. Whether you’re cooking for yourself or for the family, this hearty meal is sure to become a favorite on busy weeknights.

Ingredients

  • 2 leeks, cleaned, washed and sliced
  • piece of butter
  • 175g penne
  • 200 ml pot of low-fat crème fraîche
  • 1 tbsp capers
  • 2 small smoked mackerel fillets, skinned and the flesh cut into large pieces
  • 25g breadcrumbs

Tip

Mackerel and leek risotto
Soften the leek, stir in 140 g risotto rice,
then 100 ml white wine. Once it has evaporated,
Add 500 ml vegetable stock. Cook gently,
Simmer uncovered for about 15 minutes while stirring
again and again. Once the rice is just tender,
Fold in 100 ml crème fraîche and stir
Mackerel. Serve with a squeeze of lemon.

Preparation steps

  1. Fry the leek in the butter for about 10-15 minutes until very soft.
  2. Meanwhile, cook the pasta and heat the grill.
  3. When the leek is soft, stir in the crème fraîche, capers and fish.
  4. Heat for 1 minute.
  5. Drain the pasta and stir into the sauce, season to taste
  6. Put everything in a small baking dish.
  7. Sprinkle with the crumbs.
  8. Grill until golden brown and crispy.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
925 52g 20g 84g 8g 5g 35g 2.72g

Equipment and tools

To prepare this leek and mackerel penne casserole, you will need the following equipment and tools:

  • A large pan
  • A knife
  • A cutting board
  • A casserole dish
  • An oven
  • A mixing spoon

Allergen information

This leek and mackerel penne casserole contains the following allergens:

  • Fish (mackerel)
  • Wheat (penne)
  • Dairy products (crème fraîche, butter, breadcrumbs)

Storage and leftovers

If you have any leftovers from this leek and mackerel penne casserole, you can store them in an airtight container in the refrigerator. They should be consumed within 2-3 days. To reheat leftovers, you can either use them in the microwave or reheat them in the oven at 180°C (350°F) until heated through, about 10-15 minutes.

Health Benefits of Leek and Mackerel Penne Casserole

The leek and mackerel penne casserole is not only a delicious and filling dish, but it is also full of health benefits. Let’s take a closer look at the ingredients and how they contribute to your well-being.

1. Leeks

Leeks belong to the onion family and are known for their mild taste. They are an excellent source of vitamins and minerals, including vitamin K, vitamin C, vitamin A and folic acid. Leeks are also rich in antioxidants, which help reduce inflammation and protect your cells from damage.

2. Penne

Penne is a type of pasta made from durum wheat. It is a good source of carbohydrates that provides energy to your body. Compared to regular penne, whole grain penne contains more fiber, promotes healthy digestion and prevents constipation.

3. Low-fat crème fraîche

Using low-fat crème fraîche in this recipe helps reduce the amount of saturated fat while still providing a creamy texture. It is a good source of calcium, essential for strong bones and teeth.

4. Capers

Capers are small, edible flower buds that add a unique spicy flavor to dishes. They are low in calories and high in antioxidants, which help protect against chronic diseases such as heart disease and cancer. Capers are also a good source of fiber.

5. Smoked mackerel fillets

Mackerel is a fatty fish that is rich in omega-3 fatty acids. These healthy fats are essential for brain health and may help reduce the risk of heart disease. Mackerel is also a good source of high-quality protein, vitamin D and selenium.

6. Breadcrumbs

This recipe uses breadcrumbs as a topping to give the bread a crunchy texture. Although they do not provide a significant source of nutrients, they can contribute to the overall enjoyment of the dish.

With its combination of nutrient-dense ingredients, the Leek & Mackerel Penne Bake offers a well-rounded meal that supports your health and your taste buds. Try it and enjoy the benefits!

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