Pie with Hake
(0 votes)
(0 votes)
Health Score:
77 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
636
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 636 cal. | (30 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.7 μg | (19 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 25.8 μg | (43 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 22.5 μg | (50 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 885 mg | (22 %) | ||
| Calcium | 379 mg | (38 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 20 g | |||
| Uric acid | 178 mg | |||
| Cholesterol | 351 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 11 ozs floury potatoes (peeled)
- 2 Tbsps butter
- 2 shallots (peeled, finely chopped)
- ⅞ cup cream (at least 30% fat content)
- 2 cups grated Cheese (e. g. Cheddar)
- Nutmeg (freshly ground)
- 4 eggs
- 7 ozs Spinach
- 18 ozs Hake (chopped)
- 3 Tbsps olive oil
- ¼ cup milk (approx. quantity)
- 4 Tbsps white breadcrumbs (Panko)
Preparation steps
1.
Cook the potatoes in boiling salted water for approx. 25 minutes until done.
2.
Heat the butter in a pan and fry the shallots until transparent. Pour in the cream and bring to the boil. Remove from the heat and stir in the cheese. Season with salt, ground black pepper and nutmeg.
3.
Hard-boil the eggs, cool in cold water and remove the shells. Blanche the spinach briefly in boiling salted water. Cool quickly in cold water, then press to remove the water.
4.
Heat the oven to 220°C (200°C in a fan oven), 425°F, gas 7. Brush four small pie dishes with oil.
5.
Divide the spinach, fish and eggs between the pie dishes. Pour the sauce over.
6.
Drain the potatoes and let dry briefly. Mash and mix with the milk and 2-3 tbsp olive oil. Season with salt and spread over the pie dishes.
7.
Sprinkle with breadcrumbs and bake for approx. 25 minutes until golden brown.
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