Stuffed White Fish Bake

Name: Stuffed White Fish Bake
Total time: 1 h 5 min
Yield: 4
Cuisine: European, Spanish
Ingredients: 1.667 cups mussels; 1 onion (diced); 2 cloves garlic cloves (diced); 3 Tbsps olive oil; 0.5 cup dry white wine; 1 cup white Bread (crusts cut off); 1 egg yolk; 1 tsp hot Mustard; 1 Tbsp soft butter; 2 Hakes (approx. 180 g each); 1 cup Prawn (ready-to-cook); 1 large Tomato (sliced)

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Health Score:

72 / 100

Difficulty:

moderate

Difficulty

Preparation:

25 min.

Preparation

ready in 1 hr 5 min.

Ready in

Calories:

393

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	393 cal.	(19 %)
Protein	38 g	(39 %)
Fat	18 g	(16 %)
Carbohydrates	16 g	(11 %)
Sugar added	0 g	(0 %)
Roughage	2 g	(7 %)

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more nutritional values

Vitamin A	0.2 mg	(25 %)
Vitamin D	9.4 μg	(47 %)
Vitamin E	5.2 mg	(43 %)
Vitamin K	6.8 μg	(11 %)
Vitamin B₁	0.4 mg	(40 %)
Vitamin B₂	0.5 mg	(45 %)
Niacin	13.5 mg	(113 %)
Vitamin B₆	0.4 mg	(29 %)
Folate	76 μg	(25 %)
Pantothenic acid	0.8 mg	(13 %)
Biotin	10.7 μg	(24 %)
Vitamin B₁₂	10.7 μg	(357 %)
Vitamin C	11 mg	(12 %)
Potassium	806 mg	(20 %)
Calcium	136 mg	(14 %)
Magnesium	106 mg	(35 %)
Iron	6.1 mg	(41 %)
Iodine	219 μg	(110 %)
Zinc	4 mg	(50 %)
Saturated fatty acids	5 g
Uric acid	295 mg
Cholesterol	332 mg
Complete sugar	2 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 1 ⅔ cups mussels; 1 onion (diced); 2 cloves garlic cloves (diced); 3 Tbsps olive oil; ½ cup dry white wine; 1 cup white Bread (crusts cut off); 1 egg yolk; 1 tsp hot Mustard; 1 Tbsp soft butter; 2 Hakes (approx. 180 g each); 1 cup Prawn (ready-to-cook); 1 large Tomato (sliced)

How healthy are the main ingredients?

olive oil garlic clove Mustard onion Tomato

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Preparation steps

Discard any opened mussels and fry the onion and garlic in 2 tbsp hot oil. Deglaze with the wine and add the mussels. Cover and steam for around 5 minutes until the mussels open. Discard any closed ones.

Remove the mussels from the broth and leave to cool slightly. Remove the meat from the shells and chop. Sieve the broth, retain it and season with salt and ground black pepper.

Chop the bread in a food processor and mix with the egg yolk, onions from the broth, mustard and butter and season with salt and ground black pepper.

Heat the oven to 160°C (140°C in a fan oven), 325°F, gas 3 and grease a baking tin with oil.

Place one fish fillet on the work surface skin-side down and season with salt and ground black pepper. Top with the breadcrumb mixture, the prawns and the mussels. Place the second fish fillet on top, skin-side up, and tie together with kitchen twine.

Place the tomatoes in the prepared baking tin, season with salt and ground black pepper and place the fish on top. Drizzle with the remaining oil, season with salt and ground black pepper and add the mussel broth. Bake for 25-30 minutes.