Cheesy Fish Bake

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Cheesy Fish Bake
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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)
Calorie555 cal.(26 %)
Protein59 g(60 %)
Fat29 g(25 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage1.7 g(6 %)
Vitamin A0.5 mg(63 %)
Vitamin D3.8 μg(19 %)
Vitamin E1.8 mg(15 %)
Vitamin K98.5 μg(164 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin21.1 mg(176 %)
Vitamin B₆2.5 mg(179 %)
Folate129 μg(43 %)
Pantothenic acid3.3 mg(55 %)
Biotin18.6 μg(41 %)
Vitamin B₁₂8.3 μg(277 %)
Vitamin C39 mg(41 %)
Potassium1,261 mg(32 %)
Calcium322 mg(32 %)
Magnesium117 mg(39 %)
Iron4.3 mg(29 %)
Iodine18 μg(9 %)
Zinc4.1 mg(51 %)
Saturated fatty acids15.5 g
Uric acid680 mg
Cholesterol309 mg
Complete sugar4 g

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
cup dry white wine
1 cup vegetable stock
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)
How healthy are the main ingredients?
Spinachgarlic cloveegglemonNutmeg

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.