Haddock and Spinach Bake

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Haddock and Spinach Bake
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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
732
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie732 kcal(35 %)
Protein60.28 g(62 %)
Fat37.86 g(33 %)
Carbohydrates38.51 g(26 %)
Sugar added0 g(0 %)
Roughage4.04 g(13 %)
Vitamin A2,004.2 mg(250,525 %)
Vitamin D3.51 μg(18 %)
Vitamin E5.4 mg(45 %)
Vitamin B₁0.56 mg(56 %)
Vitamin B₂0.95 mg(86 %)
Niacin23.94 mg(200 %)
Vitamin B₆1.09 mg(78 %)
Folate404.58 μg(135 %)
Pantothenic acid2.01 mg(34 %)
Biotin3.38 μg(8 %)
Vitamin B₁₂5.17 μg(172 %)
Vitamin C48.57 mg(51 %)
Potassium1,930.33 mg(48 %)
Calcium636.21 mg(64 %)
Magnesium221.89 mg(74 %)
Iron7.46 mg(50 %)
Iodine37.46 μg(19 %)
Zinc3.18 mg(40 %)
Saturated fatty acids22.24 g
Cholesterol231 mg
Author of this recipe:

Ingredients

for
4
Ingredients
28 ounces
Haddock (cut from the tail end)
2 cups
1
¼ cup
3 tablespoons
cup
lemons (juiced)
2
large Spinach (washed)
1 cup
½ cup
How healthy are the main ingredients?
lemonSpinach

Preparation steps

1.
Heat the oven to 180ºC (160ºC fan) 350ºF, gas 4.
2.
Place the fish in a wide pan with the milk and bay leaf, bring to a boil and simmer gently for 5 minutes. Strain through a colander, reserving the milk, and set the fish aside. Discard the bay leaf.
3.
Melt the butter in a saucepan and add the flour. Cook gently, stirring all the time, for 1 minute then gradually add the milk and bring to a boil.
4.
Add the cream, season with salt and pepper and simmer gently for about 10 minutes then stir in the lemon juice.
5.
Place the fish in an ovenproof dish and pour over most of the sauce, reserving about 250 ml.
6.
Place the spinach on top, pour over the remaining sauce and scatter over the breadcrumbs and parmesan cheese.
7.
Bake in the oven for about 15 minutes.