Penne and White Fish Gratin
(0 votes)
(0 votes)
Health Score:
63 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 5 h. 15 min.
Ready in
Calories:
1842
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,842 cal. | (88 %) | ||
| Protein | 94 g | (96 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 291 g | (194 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 20.2 g | (67 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 41.5 μg | (69 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 29.8 mg | (248 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 174 μg | (58 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 19.6 μg | (44 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 1,801 mg | (45 %) | ||
| Calcium | 622 mg | (62 %) | ||
| Magnesium | 295 mg | (98 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 456 μg | (228 %) | ||
| Zinc | 8.4 mg | (105 %) | ||
| Saturated fatty acids | 17.5 g | |||
| Uric acid | 439 mg | |||
| Cholesterol | 126 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ¼ cup butter
- 0.333 cup all-purpose flour
- 4 cups Whole milk
- ground Nutmeg
- 3 cups skinless Cod (diced)
- 6 cups Penne
- 2 cups baby Spinach (washed)
- 1 cup golden breadcrumbs
- 1 cup Parmesan (grated)
- salt
- freshly ground peppers
Preparation steps
1.
Melt the butter in a large saucepan set over a medium heat until hot. Whisk in the flour until a smooth roux forms.
2.
Cook for 1 minute, and then whisk in the milk in a slow, steady stream until the sauce is smooth. Cook for 5 minutes over a reduced heat, until thickened. Season to taste with salt, pepper and nutmeg.
3.
Add the cod and pasta, stir well, and pour everything into a slow cooker.
4.
Cover with a lid and cook on a low setting for 4 hours.
5.
Preheat the oven to 180°C(160° fan)|350F|gas 4.
6.
Stir the spinach into the fish and pasta. Spoon into a baking dish and top with the breadcrumbs and Parmesan.
7.
Bake for 40-45 minutes until golden on top. Leave to stand for 5 minutes before serving.
