Fish Gratin with Croutons and Scallions
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
440
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 440 cal. | (21 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 22.3 μg | (37 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 13.3 mg | (111 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 1,123 mg | (28 %) | ||
| Calcium | 219 mg | (22 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 108 μg | (54 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 12.7 g | |||
| Uric acid | 36 mg | |||
| Cholesterol | 143 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams fish fillets (such as Zander, monkfish)
- 400 grams Cherry tomatoes
- 1 bunch scallions
- 2 garlic cloves
- 100 milliliters white wine
- 1 cup Crème fraiche
- 4 slices Whole Wheat Toast
- 2 Tbsps parsley (chopped)
- 50 grams grated Cheese
- salt
- freshly ground peppers
Preparation steps
1.
Rinse fish fillets and pat dry.
2.
Rinse and dry tomatoes, cut into quarters.
3.
Rinse and dry scallions, cut into rings.
4.
Arrange fish in an ovenproof dish, pour white wine and spread fish with creme fraiche. Season with salt and pepper. Arrange vegetables on top. Peel and finely chop garlic and sprinkle over vegetables.
5.
Cut off bread crust and cut bread into cubes. Sprinkle bread cubes, grated cheese and parsley over fish. Bake in preheated oven at 180°C (approimately 350°F) for about 30 minutes. Remove from oven and serve.
