Mediterranean Fish and Vegetable Gratin
Mediterranean Fish and Vegetable Gratin - Crispy baked fish for little sailors
Healthy, because
Even smarter
Nutritional values
Just one portion of this fish dish contains well over 100 percent of your daily recommended allowance of iodine.
Instead of eggplant and zucchini, you can use broccoli and carrots or celery. It is good to cook with seasonal outdoor vegetables because they contain more bioactive substances and less unfavorable nitrates than greenhouse products.
(Percentage of daily recommendation)
| Calorie | 469 cal. | (22 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 2.3 μg | (12 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 15.7 mg | (131 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 19.2 μg | (43 %) | ||
| Vitamin B₁₂ | 6.1 μg | (203 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 1,253 mg | (31 %) | ||
| Calcium | 418 mg | (42 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 304 μg | (152 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 406 mg | |||
| Cholesterol | 176 mg |
Ingredients
- Ingredients
- 1 ½ lbs Pollock
- 1 small Eggplant
- 2 small Zucchini
- 2 garlic cloves
- 2 Tbsps olive oil
- 4 sun-dried Tomatoes (without oil)
- 6 dried Apricot
- ½ cup Tomato juice
- 2 tsps grated Parmesan
- salt
- peppers
- 2 slices Crispbread (such as black sesame)
- 4 ozs grated Gouda (about 8 tablespoons)
Kitchen utensils
Preparation steps
Rinse pollock, pat dry, cut into pieces and place in a baking dish.
Rinse eggplant and zucchini, wipe dry and finely chop.
Peel the garlic and chop finely.
Heat the oil in a pot and cook the garlic until translucent.
Add eggplant and zucchini and sauté for 2-3 minutes.
Chop the dried tomatoes and apricots and add to vegetables along with the tomato juice. Cover and let cook for 5 minutes over medium heat.
Remove the vegetables from the heat and puree with an immersion blender.
Stir grated Parmesan into puree, season with salt and pepper and spread over the fish.
Place crispbreads in a freezer bag and crush with a rolling pin into small crumbs.
Mix crumbs with the Gouda cheese, sprinkle over the fish and bake in a preheated oven at 350°F until fish is cooked through, about 30 minutes. Serve warm.
