Fish Gratin with Bell Peppers and Apples
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(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
415
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 415 cal. | (20 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 19.3 μg | (32 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 143 mg | (151 %) | ||
| Potassium | 1,078 mg | (27 %) | ||
| Calcium | 141 mg | (14 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 405 μg | (203 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 11.4 g | |||
| Uric acid | 223 mg | |||
| Cholesterol | 106 mg | |||
| Complete sugar | 23 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 700 grams Cod
- ½ lemon (juiced)
- salt
- freshly ground peppers
- 2 onions
- 2 Red Bell pepper
- 500 grams Apple
- 2 Tbsps butter
- ground paprika
- 250 grams Sour cream
- 2 Tbsps Dill (finely chopped)
Preparation steps
1.
Season fish with salt and pepper and lemon juice.
2.
Peel the onions and cut into rings.
3.
Rinse bell peppers, trim, cut in half, remove seeds, remove ribs and cut into thin strips.
4.
Sauté onions in a pan in butter until translucent. Add bell peppers and cook about 4 minutes.
5.
Add half of the vegetables to a casserole dish and spread the fish on top.
6.
Peel apples, quarter and cut out cores. Cut into slices and spread on the fish with the remaining vegetables.
7.
Mix dill with sour cream and season with salt, pepper and paprika. Spread over the casserole.
8.
Bake in a preheated oven at 200°C (approximately 400°F) for 40 minutes.
9.
Serve with boiled potatoes, if desired.
