Low-Cal Baking

Fish Gratin with Vegetables

3.75
Average: 3.8 (4 votes)
(4 votes)
Fish Gratin with Vegetables

Fish gratin with vegetables - Delicious fish and vegetables with amazing melted crust

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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
350
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie350 cal.(17 %)
Protein35 g(36 %)
Fat12 g(10 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage7.2 g(24 %)
Vitamin A0.8 mg(100 %)
Vitamin D1.7 μg(9 %)
Vitamin E7.4 mg(62 %)
Vitamin K28.9 μg(48 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin13 mg(108 %)
Vitamin B₆1.3 mg(93 %)
Folate127 μg(42 %)
Pantothenic acid1 mg(17 %)
Biotin13.2 μg(29 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C265 mg(279 %)
Potassium1,148 mg(29 %)
Calcium204 mg(20 %)
Magnesium114 mg(38 %)
Iron3.4 mg(23 %)
Iodine92 μg(46 %)
Zinc2.2 mg(28 %)
Saturated fatty acids5.6 g
Uric acid232 mg
Cholesterol95 mg
Complete sugar8 g

Ingredients

for
4
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

1.

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.

2.

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.

3.

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.

4.

Season with sea salt and pepper and sprinkle with remaining thyme. Serve.