Cod and Spinach Gratin with Parmesan Breadcrumbs

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Cod and Spinach Gratin with Parmesan Breadcrumbs
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Health Score:
68 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
428
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie428 cal.(20 %)
Protein52 g(53 %)
Fat15 g(13 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage2.6 g(9 %)
Vitamin A0.8 mg(100 %)
Vitamin D3 μg(15 %)
Vitamin E4 mg(33 %)
Vitamin K306 μg(510 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin17.3 mg(144 %)
Vitamin B₆0.6 mg(43 %)
Folate107 μg(36 %)
Pantothenic acid1.2 mg(20 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂3.3 μg(110 %)
Vitamin C39 mg(41 %)
Potassium1,284 mg(32 %)
Calcium479 mg(48 %)
Magnesium127 mg(42 %)
Iron3.7 mg(25 %)
Iodine489 μg(245 %)
Zinc3.3 mg(41 %)
Saturated fatty acids8.5 g
Uric acid315 mg
Cholesterol123 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
300 grams Frozen spinach
800 grams haddock or Cod
salt
freshly ground peppers
300 milliliters fish stock (from a jar)
2 Tbsps cornstarch
6 Tbsps Whipped cream
juice of lemons
60 grams breadcrumbs
100 grams grated Parmesan
How healthy are the main ingredients?
ParmesanWhipped creamsaltlemon

Preparation steps

1.

Thaw spinach. Season fish fillets with salt and pepper and place in an oiled baking dish. Top with spinach.

2.

Mix fish stock with cornstarch and cream. Season with pepper and lemon juice.

3.

Season mixture to taste and pour over fish.

4.

Bake fish in a preheated oven at 200°C (approximately 400°F), about 15 minutes. 

5.

Mix breadcrumbs with Parmesan and sprinkle the mixture over the fish. Bake until crust is browned, 7-10 minutes more.