Casserole before a class test


A well-balanced meal will certainly support you in the mental effort of intensive learning. The healthiest source of glucose necessary for the brain to function properly is complex carbohydrates included in whole grain, brown rice, whole-meal, whole-wheat pasta and legumes. For a light supper before a hard day in school we propose a casserole with whole-grain rice/ pasta, vegetables and fish accompanied with a cheese sauce based on MLEKPOL Greek yoghurt.

  • 150 g whole-grain/ brown rice or whole grain/ whole-wheat pasta
  • 2-3 fillets of lean fish (fresh or frozen)
  • 1 -2 onions
  • 2 medium-sized carrots
  • ½ a can of fine peas
  • ½ a bunch of dill
  • A few sprigs of parsley
  • MLEKPOL Greek yoghurt
  • 1 egg
  • Grated MLEKPOL Gouda cheese
  • ½ a lemon
  • Spices: salt, pepper, lemon zest from ½ a small lemon
  • 2 tablespoon od Łaciate extra butter
Description and Recipe

Boil the rice (pasta) in salted water for around 5 minutes. Drain in a sieve.

Wash the fish, dry with kitchen paper, sprinkle with lemon juice and a dash of salt. Finely cut the onions in wedges and the carrots in matchsticks. Glaze the vegetables in a frying pan with a teaspoon of Łaciate extra butter. Drain the fine canned peas over the sink into a colander, wash under running water. Add some of it to your vegetables – about 100-150 g.

Chop the dill and parsley. Whisk Mlekpol Greek yoghurts with the egg. Season with a pinch of salt, freshly ground pepper, the zest of half a lemon and 2-4 tablespoons of grated MLEKPOL Gouda cheese. Add a half of the chopped herbs.

Grease a casserole tray with Łaciate extra butter. Lay the half-cooked rice or pasta on the bottom. Then place the fish and vegetables. Pour in the yoghurt sauce. Put the casserole in the oven preheated to 180ºC and bake for about 30 minutes.