Fish Gratin with Prunes

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Fish Gratin with Prunes
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
541
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie541 cal.(26 %)
Protein30 g(31 %)
Fat38 g(33 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage9.3 g(31 %)
Vitamin A2.1 mg(263 %)
Vitamin D3.6 μg(18 %)
Vitamin E10.8 mg(90 %)
Vitamin K70.4 μg(117 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin10.5 mg(88 %)
Vitamin B₆1 mg(71 %)
Folate74 μg(25 %)
Pantothenic acid1.8 mg(30 %)
Biotin20.4 μg(45 %)
Vitamin B₁₂5.1 μg(170 %)
Vitamin C79 mg(83 %)
Potassium1,575 mg(39 %)
Calcium264 mg(26 %)
Magnesium89 mg(30 %)
Iron2 mg(13 %)
Iodine50 μg(25 %)
Zinc1.1 mg(14 %)
Saturated fatty acids16 g
Uric acid475 mg
Cholesterol106 mg
Complete sugar18 g

Ingredients

for
4
Ingredients
500 grams redfish fillet
2 carrots
1 Celery
1 red Bell pepper
1 onion (big)
salt
freshly ground peppers
6 dried Plum
butter (for the pan)
250 milliliters Whipped cream
100 milliliters fish stock
vegetable oil (for cooking)
How healthy are the main ingredients?
Whipped creamcarrotCeleryonionsaltPlum

Preparation steps

1.

Soak prunes in warm water for about 30 minutes. Rinse and pat dry fish, season with salt and pepper.

2.
Preheat the oven to 180 ° C convection.
3.

Peel carrots and cut into slices. Rinse bell pepper, halve and remove seeds and ribs, cut into strips. Peel onion and cut into thin slices. Rinse celery and cut into strips. Heat 2 tablespoons of oil in a pan and saute onion until soft. Add the rest of vegetbles and cook on meduim heat for about 5 minutes, stirring. 

4.

Butter baking dish. Arrange vegetables on the bottom of the baking dish and top with fish fillets. Whisk eggs, fish stock and cream. Season with pepper and salt. Drain prunes and cut into thin slices. Pour cream over fish and spread prunes on top. Bake in preheated oven at 180°C (approximately 350° F) for about 20-25 minutes. Remove from oven and serve.