Potato and Seafood Bake

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Potato and Seafood Bake
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Health Score:
8,2 / 10
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)
Calorie490 kcal(23 %)
Protein31 g(32 %)
Fat17 g(15 %)
Carbohydrates52 g(35 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A2.8 mg(350 %)
Vitamin D1 μg(5 %)
Vitamin E14.6 mg(122 %)
Vitamin K0.1 μg(0 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.8 mg(90 %)
Vitamin B₆0.8 mg(57 %)
Folate42 μg(14 %)
Pantothenic acid2 mg(33 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂2.2 μg(73 %)
Vitamin C64 mg(67 %)
Potassium1,108 mg(28 %)
Calcium250 mg(25 %)
Magnesium130 mg(43 %)
Iron2.5 mg(17 %)
Iodine137 μg(69 %)
Zinc3.8 mg(48 %)
Saturated fatty acids9.7 g
Uric acid221 mg
Cholesterol216 mg
Complete sugar11 g

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)
cup cream
2 Tbsps grated Cheese (e. g. Gruyère, Emmental)
¼ cup Crème fraiche
1 tsp Curry powder
How healthy are the main ingredients?
Sweet potatoCrabmeatgarlic cloveonion

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.