Cod and Veg Gratin
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
406
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 406 cal. | (19 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 4.4 μg | (22 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 23.9 μg | (40 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17 mg | (142 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 22.6 μg | (50 %) | ||
| Vitamin B₁₂ | 3.7 μg | (123 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,268 mg | (32 %) | ||
| Calcium | 290 mg | (29 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 471 μg | (236 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 272 mg | |||
| Cholesterol | 295 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Cod (125 g each)
- 1 Tbsp lemon juice
- 3 Tbsps olive oil (plus more for the baking dish)
- 2 cloves garlic cloves (finely chopped)
- 5 scallions (cut into fine rings)
- 4 sprigs thyme (leaves removed)
- 2 small Zucchini (halved and sliced)
- 1 large Eggplant (halved and sliced)
- 4 eggs
- ⅞ cup milk
- freshly grated Nutmeg
- ½ cup Gouda
Preparation
Kitchen utensils
1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Brush
Preparation steps
1.
Season the fish with salt and ground black pepper and drizzle with lemon juice. Cover and leave to steep in the fridge.
2.
Heat 1 tbsp oil in a hot pan and fry the garlic and the spring onions for 2-3 minutes. Stir in the thyme and then set everything aside.
3.
Heat 1 tbsp oil in the pan and fry the courgette for 1-2 minutes on each side. Remove from the pan, add the remaining oil and fry the aubergines for 3-4 minutes until golden brown.
4.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6 and grease a baking dish with oil.
5.
Layer the courgette and aubergines in the dish, season with salt and ground black pepper and add the fish.
6.
Beat together the eggs and the milk, stir in the spring onion mixture and season with salt, ground black pepper and nutmeg. Pour into the baking dish and grate the cheese on top. Bake for around 30 minutes until golden brown.
