EatSmarter exclusive recipe

Redfish and Spinach Bake

with Sliced Almonds
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Redfish and Spinach Bake

Redfish and Spinach Bake - Ultra-fine version of the popular combination of fish and spinach

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Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
482
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie482 kcal(23 %)
Protein43 g(44 %)
Fat19 g(16 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.8 mg(100 %)
Vitamin D3.8 μg(19 %)
Vitamin E5.4 mg(45 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.7 mg(64 %)
Niacin12 mg(100 %)
Vitamin B₆0.8 mg(57 %)
Folate93 μg(31 %)
Pantothenic acid1.5 mg(25 %)
Biotin26.3 μg(58 %)
Vitamin B₁₂6.1 μg(203 %)
Vitamin C45 mg(47 %)
Potassium1,315 mg(33 %)
Calcium513 mg(51 %)
Magnesium140 mg(47 %)
Iron5.5 mg(37 %)
Iodine122 μg(61 %)
Zinc3.2 mg(40 %)
Saturated fatty acids5.8 g
Uric acid262 mg
Cholesterol83 mg
Development of this recipe:

Ingredients

for
3
Ingredients
9 ounces
Spinach (frozen)
3
Redfish fillets (about 125 grams)
3
1 bunch
2
1 tablespoon
2 heaping tablespoons
Pastry flour (about 40 grams)
1 pint
1 piece
Parmesan cheese (about 20 grams)
1 heaping tablespoon
Cream cheese (13% fat) (about 30 grams)
½
2 tablespoons
Sliced almonds (about 20 grams)
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 rectangular Casserole dish, 1 Parchment paper, 1 Tablespoon, 1 Non-stick pan, 1 Wooden spoon, 1 Measuring cups, 1 Pot, 1 Whisk, 1 Small bowl

Preparation steps

1.
Redfish and Spinach Bake preparation step 1

Thaw spinach according to package instructions, then squeeze out excess moisture and chop coarsely.

2.
Redfish and Spinach Bake preparation step 2

Rinse the redfish fillets and pat dry.

3.
Redfish and Spinach Bake preparation step 3

Line a baking dish with parchment paper and lay the lasagna noodle sheets side by side in the dish.

4.
Redfish and Spinach Bake preparation step 4

Rinse the scallions, pat dry and cut into thin rings. Peel the garlic and chop finely.

5.
Redfish and Spinach Bake preparation step 5

Heat the oil in a non-stick pan over medium heat. Sauté scallions and garlic until translucent, stirring often. 

6.
Redfish and Spinach Bake preparation step 6

Add the spinach and cook over high heat, stirring often, until heated through, about 5 minutes. Season with salt, pepper and freshly grated nutmeg.

7.
Redfish and Spinach Bake preparation step 7

Spread half of the spinach filling over the lasagna sheets. Arrange the fish fillets side by side on top, then cover with remaining spinach.

8.
Redfish and Spinach Bake preparation step 8

Whisk together the flour and milk in a pot. Whisking constantly, bring to a boil over medium heat. Grate the Parmesan.

9.
Redfish and Spinach Bake preparation step 9

Stir the Parmesan, cream cheese and 2 tablespoons water into the milk mixture. Squeeze out lemon juice. Season cheese sauce with salt, pepper, a little lemon juice and freshly grated nutmeg.

10.
Redfish and Spinach Bake preparation step 10

Pour sauce over the fish and sprinkle with the almonds. Bake in a preheated oven at 200°C (fan oven 180°C, gas mark 3)(approximately 400°F/convection 350°F) about 30 minutes. Let cool slightly before serving.