Cheesy Fish Pasta Bake
Cheesy Fish Pasta Bake is a comforting, oven-baked casserole that combines flaky white fish (like cod or haddock) with pasta in a rich, creamy cheese sauce, often topped with breadcrumbs or extra cheese for a golden crust. It's a popular home-cooked meal in the UK and other parts of Europe, known for being hearty and family-friendly. The dish typically includes ingredients like pasta, fish, milk, butter, flour, cheddar cheese, and sometimes peas or other vegetables.
🍽️ Nutrition at a glance
This dish is a balanced but indulgent meal, being high in both protein from the fish and carbohydrates from the pasta, with a significant amount of fat primarily from the cheese and creamy sauce. It provides key nutrients like calcium, phosphorus, and B vitamins, with a rough calorie ballpark of 500-700 kcal per generous serving.
Nutrition breakdown
| Calories | 620 kcal |
| Protein | 32 g |
| Carbs | 58 g |
| Fat | 28 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Sodium | 850 mg |
| Calcium | 380 mg |
| Phosphorus | 420 mg |
| Vitamin B12 | 2.8 µg |
| Selenium | 35 µg |
| Potassium | 520 mg |
| Vitamin D | 1.2 µg |
| Niacin (B3) | 6.5 mg |
| Magnesium | 45 mg |
Per 1 generous portion (approx. 350 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a classic example of British 'comfort food' that transforms simple, affordable ingredients into a satisfying meal. Nutritionally, it's interesting because the fish provides high-quality protein and omega-3 fatty acids, which are somewhat offset by the high saturated fat content from the generous cheese sauce.
