Baked Pike-Perch Casserole

Name: Baked Pike-Perch Casserole
Cook time: 45 min
Total time: 45 min
Yield: 1 dish
Ingredients: Zander; Milk; Egg; Butter; Table salt; Vinegar

Pike-perch provides delicate complete protein, while egg and milk form a soft baked custard. The casserole is juicy, with a mild fish flavor and a light vinegar tang.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Zander	Zander	Ingredient quantity for Zander in g
Include ingredient: Milk	Milk	Ingredient quantity for Milk in ml
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Butter	Butter	Ingredient quantity for Butter in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g
Include ingredient: Vinegar	Vinegar	Ingredient quantity for Vinegar in g

	Product release:	710
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

45
	Fry	15
	Bake in the oven	30

Macronutrients in 100 g

Proteins	15.9
Digestible proteins	1.4
Fats	6.4
Plaid	0
Net carbohydrates	0.7
Calories	120 kcal
Indexes
Glycemic index	3.8
Glycemic load	0.7
Insulin index, II	29.4
Disease inflammatory index, DII	-0.17
Antioxidant, ORAC	106

Calories per dayGenderGrowth

Weight loss	Detention	Set
12%	9%	7%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B12	52524845421
B3	23262045181
B4 (Choline)	1215152673
B6	121282551
B2	1113102351
E	1010102111
B13	777211?
B1	6651241
A	6871444
B7	5541211

Minerals

Nutrient	% of RDA
Chlorine	393939473910
Phosphorus	272727381910
Sodium	262626492412
Phosphatidylcholine	262619???
Selenium	20201937113
Sulfur	17222233?4
Nickel	12121227?4
Copper	9981853
Potassium	7981065
Zinc	6861311
Iron	632531
Molybdenum	66613?1
Magnesium	5661633
Calcium	555554
Iodine	554941

Lipids

Nutrient	% of RDA
Cholesterol	999999396?198
Palmitic acid (Saturated)	18181827?35
Stearic acid (Saturated)	11141419?29
Oleic acid (Omega-9)	78812?9
Arachidonic acid (AA, Omega-6)	5151030?3

Amino acids

Nutrient	% of RDA
Tryptophan	577979199328
Isoleucine	5475751573819
Valin	415757120?19
Leucine	4157571213814
Lysine	3955551142714
Alanine	377474186??
Taurine	21214343115
Methionine	14181838149
Phenylalanine	10151531186

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Oven

2 kg 857 gram

Servings: 4 (1 serving ≈ 178 gram)

Digestion time: 3 hour

Complete protein: ✔

Cut the zander (500 g) into portions, drizzle with vinegar (10 g), and season with table salt (10 g).

Grease a baking dish with butter (40 g) and arrange the fish inside.

Whisk the egg (50 g) with milk (100 g), pour it over the fish, and bake for about 30 minutes.

Published: 31.08.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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