Fish and Broccoli Gratin
(1 vote)
(1 vote)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
593
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 593 cal. | (28 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 3.9 μg | (20 %) | ||
| Vitamin E | 10.4 mg | (87 %) | ||
| Vitamin K | 376.5 μg | (628 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 15.7 mg | (131 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 133 μg | (44 %) | ||
| Pantothenic acid | 4 mg | (67 %) | ||
| Biotin | 19.2 μg | (43 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 197 mg | (207 %) | ||
| Potassium | 1,267 mg | (32 %) | ||
| Calcium | 397 mg | (40 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 386 μg | (193 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 18.1 g | |||
| Uric acid | 330 mg | |||
| Cholesterol | 282 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- vegetable oil (for greasing)
- 800 grams Broccoli
- salt
- 600 grams Cod
- 2 Tbsps finely chopped parsley
- 2 garlic cloves
- 200 milliliters Whipped cream
- 200 milliliters milk
- 50 grams Crème fraiche
- 60 grams grated Cheese (such as Gouda)
- 1 tsp Curry powder
- 3 eggs
- freshly ground peppers
Preparation steps
1.
Preheat the oven to 180°C (approximately 350ºF) and grease a baking dish with oil (a heart shape if desired).
2.
Rinse the broccoli florets and blanch for about 2 minutes in salted water. Rinse cold and drain.
Rinse the cod, pat dry and cut into small pieces. Place in the baking dish along with the broccoli and parsley.
3.
Peel and finely chop the garlic.
Combine the cream with the milk, the crème fraîche, the cheese, the garlic and the curry powder and stir in the eggs. Season with salt and pepper and pour over the broccoli and the fish.
4.
Bake for about 25 minutes until golden brown and serve immediately.
