Fish and Vegetable Gratin
(1 vote)
(1 vote)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
585
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 585 cal. | (28 %) | ||
| Protein | 53 g | (54 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
more nutritional values
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 514.4 μg | (857 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1.4 mg | (127 %) | ||
| Niacin | 17.7 mg | (148 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 325 μg | (108 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 26 μg | (58 %) | ||
| Vitamin B₁₂ | 5.7 μg | (190 %) | ||
| Vitamin C | 104 mg | (109 %) | ||
| Potassium | 2,038 mg | (51 %) | ||
| Calcium | 626 mg | (63 %) | ||
| Magnesium | 173 mg | (58 %) | ||
| Iron | 7.1 mg | (47 %) | ||
| Iodine | 167 μg | (84 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 18.2 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 327 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 700 grams Pollock
- 1 Tbsp lemon juice
- 500 grams Spinach (frozen)
- 6 Tomatoes
- 1 stalk Leeks
- 2 Tbsps butter
- 2 Tbsps Pastry flour
- 300 milliliters milk
- 100 grams Whipped cream
- 100 grams grated Parmesan
- 2 egg yolks
- salt
- peppers
- 4 sprigs fresh thyme
Preparation steps
1.
Rinse and pat dry fish, sprinkle with lemon juice and season with salt. Thaw spinach and cook on low heat for 5 minutes. Blanch tomatoes in hot water, rinse in cold water and peel, slice. Rinse leek and trim the ends, cut into rings.
2.
Heat butter and saute leek for a few minutes, sprinkle with flour and mix well, add milk, stirring constantly. Gradually add cream and simmer down until sauce thickens, add cheese. Butter baking pan and spread with spinach. Cover with tomato slices, season with salt and pepper and sprinkle with thyme leaves. Top with fish fillets and pour cheese sauce over. Bake in preheated oven at 250°C (approximately 475°F) for about 20 minutes. Remove from the oven and serve.
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