Lemon Pollack Gratin

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Lemon Pollack Gratin
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
306
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie306 cal.(15 %)
Protein37 g(38 %)
Fat14 g(12 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage2.3 g(8 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.3 μg(7 %)
Vitamin E2.9 mg(24 %)
Vitamin K19.9 μg(33 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂1 mg(91 %)
Niacin14.8 mg(123 %)
Vitamin B₆0.6 mg(43 %)
Folate46 μg(15 %)
Pantothenic acid1.7 mg(28 %)
Biotin13.8 μg(31 %)
Vitamin B₁₂4.5 μg(150 %)
Vitamin C27 mg(28 %)
Potassium997 mg(25 %)
Calcium52 mg(5 %)
Magnesium66 mg(22 %)
Iron1.6 mg(11 %)
Iodine116 μg(58 %)
Zinc0.6 mg(8 %)
Saturated fatty acids4.6 g
Uric acid54 mg
Cholesterol102 mg
Complete sugar4 g

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)
How healthy are the main ingredients?
Mozzarellaolive oilparsleysaltonionTomato

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.