Lemon Pollack Gratin
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(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
306
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 306 cal. | (15 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 19.9 μg | (33 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 997 mg | (25 %) | ||
| Calcium | 52 mg | (5 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 116 μg | (58 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 54 mg | |||
| Cholesterol | 102 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Pollock (about 180 grams)
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 1 onion
- 250 grams button Mushroom
- 1 Tomato
- 2 Tbsps lemon juice
- 1 lemon (zest)
- 2 Tbsps olive oil
- 2 Tbsps breadcrumbs
- 1 Tbsp finely chopped parsley
- 1 scoop grated Mozzarella
- butter (for the pan)
- lemons (for garnish)
- Lemon balm (for garnish)
Preparation steps
1.
Season the fish fillets with salt, pepper and lemon juice. Place in a buttered baking dish.
2.
Peel and finely chop the onion.
3.
Rinse and slice the mushrooms.
4.
Sweat the onion in hot olive oil until translucent. Add the mushrooms and saute briefly. Season with salt, pepper and 2 tablespoons of lemon juice.
5.
Rinse the tomato, remove the stalk and cut into slices.
6.
Place the tomato slices on the fish. Pour in the onion-mushroom mixture.
7.
Mix the breadcrumbs, cheese, lemon zest and parsley. Season with salt and pepper and spread over the fish.
8.
Bake for about 20 minutes at 180°C (approximately 350°F). Serve garnished with lemon slices and lemon balm.
