Creamy Fish and Broccoli Pasta Bake
Creamy Fish and Broccoli Pasta Bake is a comforting, oven-finished casserole combining flaky white fish, tender broccoli florets, and pasta in a rich, creamy sauce. It typically features ingredients like salmon or cod, cheddar or mozzarella cheese, and a base of cream or béchamel. This dish is a popular home-style meal in the United Kingdom and other English-speaking countries.
🍽️ Nutrition at a glance
This dish is a balanced but indulgent meal, providing a good amount of protein from the fish and dairy, alongside significant carbohydrates from the pasta and fat from the creamy sauce and cheese. A typical serving offers a solid dose of vitamins C and K from the broccoli, calcium, and omega-3 fatty acids if using oily fish, with a calorie range of approximately 500-700 kcal.
Nutrition breakdown
| Calories | 580 kcal |
| Protein | 32 g |
| Carbs | 48 g |
| Fat | 28 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Calcium | 220 mg |
| Vitamin C | 45 mg |
| Vitamin K | 60 µg |
| Potassium | 520 mg |
| Vitamin B12 | 2.4 µg |
| Phosphorus | 310 mg |
| Selenium | 28 µg |
| Omega-3 (EPA+DHA) | 0.5 g |
Per 1 serving (approx. 350 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents the classic 'comfort food' casserole tradition, transforming simple ingredients into a hearty, shareable meal. Nutritionally, it's a unique one-pot style dish that packs vegetables and lean protein into a format that is appealing to both children and adults.
