Family Meal (2 Adults and 2 Kids)

Mediterranean Fish and Vegetable Gratin

4.666665
Average: 4.7 (3 votes)
(3 votes)
Mediterranean Fish and Vegetable Gratin

Mediterranean Fish and Vegetable Gratin - Crispy baked fish for little sailors

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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr
Ready in
Calories:
469
calories
Calories

Healthy, because

Even smarter

Nutritional values

Just one portion of this fish dish contains well over 100 percent of your daily recommended allowance of iodine. 

Instead of eggplant and zucchini, you can use broccoli and carrots or celery. It is good to cook with seasonal outdoor vegetables because they contain more bioactive substances and less unfavorable nitrates than greenhouse products.

1 serving contains
(Percentage of daily recommendation)
Calorie469 cal.(22 %)
Protein52 g(53 %)
Fat20 g(17 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.8 mg(100 %)
Vitamin D2.3 μg(12 %)
Vitamin E3 mg(25 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin15.7 mg(131 %)
Vitamin B₆0.6 mg(43 %)
Folate70 μg(23 %)
Pantothenic acid1.2 mg(20 %)
Biotin19.2 μg(43 %)
Vitamin B₁₂6.1 μg(203 %)
Vitamin C22 mg(23 %)
Potassium1,253 mg(31 %)
Calcium418 mg(42 %)
Magnesium112 mg(37 %)
Iron3.8 mg(25 %)
Iodine304 μg(152 %)
Zinc3.7 mg(46 %)
Saturated fatty acids8.2 g
Uric acid406 mg
Cholesterol176 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 ½ lbs Pollock
1 small Eggplant
2 small Zucchini
2 garlic cloves
2 Tbsps olive oil
4 sun-dried Tomatoes (without oil)
6 dried Apricot
½ cup Tomato juice
2 tsps grated Parmesan
salt
peppers
2 slices Crispbread (such as black sesame)
4 ozs grated Gouda (about 8 tablespoons)
How healthy are the main ingredients?
Goudaolive oilParmesanEggplantZucchinigarlic clove
Preparation

Kitchen utensils

1 Cutting board, 1 Casserole dish, 1 Small knife, 1 Tablespoon, 1 Pot (with lid), 1 Wooden spoon, 1 Measuring cups, 1 Immersion blender, 1 Teaspoon, 1 Freezer bag, 1 Rolling pin

Preparation steps

1.
Mediterranean Fish and Vegetable Gratin preparation step 1

Rinse pollock, pat dry, cut into pieces and place in a baking dish.

2.
Mediterranean Fish and Vegetable Gratin preparation step 2

Rinse eggplant and zucchini, wipe dry and finely chop.

3.
Mediterranean Fish and Vegetable Gratin preparation step 3

Peel the garlic and chop finely.

4.
Mediterranean Fish and Vegetable Gratin preparation step 4

Heat the oil in a pot and cook the garlic until translucent.

5.
Mediterranean Fish and Vegetable Gratin preparation step 5

Add eggplant and zucchini and sauté for 2-3 minutes.

6.
Mediterranean Fish and Vegetable Gratin preparation step 6

Chop the dried tomatoes and apricots and add to vegetables along with the tomato juice. Cover and let cook for 5 minutes over medium heat.

7.
Mediterranean Fish and Vegetable Gratin preparation step 7

Remove the vegetables from the heat and puree with an immersion blender.

8.
Mediterranean Fish and Vegetable Gratin preparation step 8

Stir grated Parmesan into puree, season with salt and pepper and spread over the fish.

9.
Mediterranean Fish and Vegetable Gratin preparation step 9

Place crispbreads in a freezer bag and crush with a rolling pin into small crumbs.

10.
Mediterranean Fish and Vegetable Gratin preparation step 10

Mix crumbs with the Gouda cheese, sprinkle over the fish and bake in a preheated oven at 350°F until fish is cooked through, about 30 minutes. Serve warm.