Cheesy Fish Bake
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
555
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 555 cal. | (26 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 98.5 μg | (164 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 21.1 mg | (176 %) | ||
| Vitamin B₆ | 2.5 mg | (179 %) | ||
| Folate | 129 μg | (43 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 18.6 μg | (41 %) | ||
| Vitamin B₁₂ | 8.3 μg | (277 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,261 mg | (32 %) | ||
| Calcium | 322 mg | (32 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 15.5 g | |||
| Uric acid | 680 mg | |||
| Cholesterol | 309 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 5 cups Spinach
- 2 cloves garlic cloves (finely chopped)
- 2 Red onions (finely chopped)
- 2 Tbsps butter
- 2 Tbsps all-purpose flour
- ⅜ cup dry white wine
- 1 cup vegetable stock
- ⅔ cup cream (at least 30% fat content)
- 1 ½ cups Cheese (e. g. Gouda, grated)
- 1 handful fresh Fresh herbs (e. g. dill, parsley, chopped)
- 2 eggs
- 2 lemons (peeled, segments cut out, juice squeezed from remaining flesh)
- Nutmeg
- 4 cups fresh Salmon fillet (cut into large pieces)
Preparation steps
1.
Preheat the oven to 200°C (180°C in a fan oven), 400°F, gas 6. Butter a gratin dish.
2.
Blanch the spinach briefly in salted water. Cool quickly with cold water, drain and chop roughly.
3.
Melt the butter in a pan and fry the garlic and onion. Sprinkle the flour over. Stir in the wine and vegetable stock. Bring to the boil and simmer for a few minutes, then remove from the heat and let cool.
4.
Mix the cream, half the cheese, the herbs and the eggs into the sauce and season with salt, ground black pepper, nutmeg and lemon juice.
5.
Place the salmon in the gratin dish with the spinach and lemon segments. Pour the sauce over the fish, sprinkle with the remaining cheese and bake for about 40 minutes until golden brown.
