Potato and Seafood Bake
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
490
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 490 cal. | (23 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
more nutritional values
| Vitamin A | 2.8 mg | (350 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 14.6 mg | (122 %) | ||
| Vitamin K | 0.1 μg | (0 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.8 mg | (90 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 1,108 mg | (28 %) | ||
| Calcium | 250 mg | (25 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 137 μg | (69 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 221 mg | |||
| Cholesterol | 216 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 clove garlic cloves
- 3.333 cups Sweet potato (cut into small dice)
- 8 King prawn (peeled and deveined, cut into chunks)
- ½ cup Crabmeat (flaked)
- 1 onion (finely diced)
- ⅔ cup cream
- 2 Tbsps grated Cheese (e. g. Gruyère, Emmental)
- ¼ cup Crème fraiche
- 1 tsp Curry powder
Preparation steps
1.
Preheat the oven to 180°C (160°C in a fan oven), 350°F, gas 4.
2.
Halve the garlic and rub the cut surfaces over the inside of 4 ramekins (each to hold approx. 350ml).
3.
Mix together the potatoes, prawns, crab meat and onion (reserving 1 tbsp onion) and spoon into the ramekins.
4.
Mix together the cream, cheese and crème fraîche (reserving 2 tbsp crème fraîche). Season this mixture with salt, curry powder and ground black pepper and pour over the potato mixture. The potatoes should be just covered - add a little more or less cream as necessary. Top with the reserved crème fraîche and onions.
5.
Bake in the oven for around 35 minutes until golden brown. If the gratin starts to brown too much, cover the ramekins with aluminium foil.
