Herby White Fish Gratin
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(0 votes)
Health Score:
74 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
444
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 444 cal. | (21 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 13.2 μg | (22 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 11.5 mg | (96 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 29 μg | (10 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.7 μg | (6 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 713 mg | (18 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 103 μg | (52 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 15 mg | |||
| Cholesterol | 115 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the cheese sauce
- 1 cup milk
- ¼ cup flour
- ⅛ cup butter
- salt
- peppers
- 1 pinch mustard powder
- ½ cup grated, strong Cheese
- For the herb crusted fish
- 5 Tbsps mixed, chopped Fresh herbs (chervil, chives, parsley)
- 1 clove garlic cloves (crushed)
- 4 Tbsps olive oil
- 5 Tbsps fresh, white breadcrumbs
- salt
- peppers
- 4 white fish fillets
- To garnish
- parsley
Preparation steps
1.
For the cheese sauce: put all the ingredients except the cheese into a pan. Bring to a boil, whisking all the time. Simmer for 2-3 minutes until thickened. Remove from the heat and stir in the cheese.
2.
For the herb crusted fish: heat the oven to 180°C (160° fan) 350°F gas 4. Grease a baking dish.
3.
Mix together the herbs, garlic and oil. Stir in the breadcrumbs and season well. Spread the mixture over the fish.
4.
Put the fish in the baking dish and pour the cheese sauce around the fish. Cook for 15- 20 minutes, until the fish is cooked through and the sauce is bubbling. Garnish with parsley.
