Herby White Fish Gratin

Name: Herby White Fish Gratin
Total time: 40 min
Yield: 4
Ingredients: 1 cup milk; 0.25 cup flour; 0.125 cup butter; salt; peppers; 1 pinch mustard powder; 0.5 cup grated, strong Cheese; 5 Tbsps mixed, chopped Fresh herbs (chervil, chives, parsley); 1 clove garlic cloves (crushed); 4 Tbsps olive oil; 5 Tbsps fresh, white breadcrumbs; salt; peppers; 4 white fish fillets; parsley

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Health Score:

74 / 100

Difficulty:

easy

Difficulty

Preparation:

40 min.

Preparation

Calories:

444

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	444 cal.	(21 %)
Protein	35 g	(36 %)
Fat	24 g	(21 %)
Carbohydrates	22 g	(15 %)
Sugar added	0 g	(0 %)
Roughage	1.5 g	(5 %)

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more nutritional values

Vitamin A	0.2 mg	(25 %)
Vitamin D	0.2 μg	(1 %)
Vitamin E	3.3 mg	(28 %)
Vitamin K	13.2 μg	(22 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.8 mg	(73 %)
Niacin	11.5 mg	(96 %)
Vitamin B₆	0.5 mg	(36 %)
Folate	29 μg	(10 %)
Pantothenic acid	0.3 mg	(5 %)
Biotin	2.7 μg	(6 %)
Vitamin B₁₂	4.2 μg	(140 %)
Vitamin C	4 mg	(4 %)
Potassium	713 mg	(18 %)
Calcium	183 mg	(18 %)
Magnesium	54 mg	(18 %)
Iron	1.2 mg	(8 %)
Iodine	103 μg	(52 %)
Zinc	0.8 mg	(10 %)
Saturated fatty acids	8.7 g
Uric acid	15 mg
Cholesterol	115 mg
Complete sugar	3 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

For the cheese sauce: 1 cup milk; ¼ cup flour; ⅛ cup butter; salt; peppers; 1 pinch mustard powder; ½ cup grated, strong Cheese

For the herb crusted fish: 5 Tbsps mixed, chopped Fresh herbs (chervil, chives, parsley); 1 clove garlic cloves (crushed); 4 Tbsps olive oil; 5 Tbsps fresh, white breadcrumbs; salt; peppers; 4 white fish fillets

To garnish: parsley

How healthy are the main ingredients?

olive oil garlic clove salt parsley

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Preparation steps

For the cheese sauce: put all the ingredients except the cheese into a pan. Bring to a boil, whisking all the time. Simmer for 2-3 minutes until thickened. Remove from the heat and stir in the cheese.

For the herb crusted fish: heat the oven to 180°C (160° fan) 350°F gas 4. Grease a baking dish.

Mix together the herbs, garlic and oil. Stir in the breadcrumbs and season well. Spread the mixture over the fish.

Put the fish in the baking dish and pour the cheese sauce around the fish. Cook for 15- 20 minutes, until the fish is cooked through and the sauce is bubbling. Garnish with parsley.