Fish Gratin with Vegetables
Fish gratin with vegetables - Delicious fish and vegetables with amazing melted crust
Healthy, because
Even smarter
Nutritional values
The fish provides us with an extra portion of muscle-strengthening protein, iodine, zinc and minerals at a low fat and calorie content. The vegetables provide us with immune-strengthening vitamin C and secondary plant substances such as sulphides from garlic and shallots. These substances also help in the defence against pathogens. Together with the bone-strengthening calcium from the mozzarella, the fish dish is a real all-rounder.
To the fish casserole you can add a filling side dish like rice, potatoes or noodles. If you prefer low carb, you can eat a mixed salad with it. For spicy cheese fans, we recommend baking the dish with mountain cheese, which is also lower in fat than mozzarella.
(Percentage of daily recommendation)
| Calorie | 350 cal. | (17 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 28.9 μg | (48 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 265 mg | (279 %) | ||
| Potassium | 1,148 mg | (29 %) | ||
| Calcium | 204 mg | (20 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 92 μg | (46 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 232 mg | |||
| Cholesterol | 95 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 600 grams fish fillets (such as sole, loach, monkfish)
- 5 Bell pepper (red, yellow and green)
- 3 shallots
- 2 garlic cloves
- 1 Tbsp olive oil
- 1 Tbsp Tomato paste
- 250 milliliters white wine
- ground paprika (sweet)
- Sea salt
- cayenne pepper
- 125 grams Mozzarella
- thyme
Preparation steps
Rinse fish fillets under cold water, pat dry and divide into 4 equal pieces. Rinse and dry bell peppers, halve and remove seeds and ribs, cut into thin strips.
Peel shallots and garlic and chop finely. Heat olive oil in an ovenproof pan, saute shallots, garlic and peppers on medium heat for about 3 minutes. Add tomato paste and deglaze pan with white wine. Remove from heat.
Place fish fillets on top of vegetables. Season with paprika, sea salt and pepper. Cut mozzarella into slices and spread over fish. Rinse thyme, shake dry, pluck off leaves and sprinkle half of rosemary over cheese. Bake in preheated oven at 180°C (convection oven 160°C; gas mark 2-3) (approximately 350°F) for about 20-25 minutes.
Season with sea salt and pepper and sprinkle with remaining thyme. Serve.
