Cod and Spinach Gratin
(1 vote)
(1 vote)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
516
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 516 cal. | (25 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 144.2 μg | (240 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.4 mg | (120 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 992 mg | (25 %) | ||
| Calcium | 297 mg | (30 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 442 μg | (221 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 20 g | |||
| Uric acid | 238 mg | |||
| Cholesterol | 145 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 750 grams Cod
- 150 grams Spinach
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 1 Tbsp medium hot Mustard
- 1 tsp Curry powder
- 1 onion
- 3 Tbsps butter
- 200 grams Whipped cream
- 2 Tbsps breadcrumbs
- 2 Tbsps Sesame seeds
- 3 Tbsps Parmesan (freshly grated)
- butter (for the pan)
Preparation steps
1.
Season fish with salt, pepper and lemon juice. Rinse and spin dry spinach.
2.
Peel onion and chop finely. Heat 1 tablespoon of butter in a pan and saute onion until translucent. Add cream and simmer for a few minutes. Season with curry powder, mustard, salt, pepper and a little lemon juice to taste.
3.
Butter baking pan and layer fish fillets and spinach in it. Pour cream sauce pour. Mix breadcrumbs with Parmesan and sesame seeds, sprinkle evenly over gratin. Sprinkle with butter flakes.
4.
Bake in preheated oven at 200°C (approximately 400°F) for about 20 minutes. Remove from the oven and serve.
