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Ingredients

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Redfish and Spinach Bake

Redfish and Spinach Bake

with Sliced Almonds
30 min., ready in 1 hr 30 min.
Time:
482
calories
Calories:
Health Score:
79 / 100
Ingredientsfor  
Ingredients
9 ozs Spinach (frozen)
3 redfish fillet (about 125 grams)
3 spinach Lasagne noodle
1 bunch scallions
2 garlic cloves
1 Tbsp olive oil
salt
peppers
Nutmeg
2 heaping Tbsps Pastry flour (about 40 grams)
1 pint
1 pc Parmesan (about 20 grams)
1 heaping Tbsp Cream cheese (13% fat) (about 30 grams)
½ lemon
2 Tbsps slivered almonds (about 20 grams)
How healthy are the main ingredients?
ParmesanSpinacholive oilgarlic clovesaltNutmeg
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie482 cal.(23 %)
Protein43 g(44 %)
Fat19 g(16 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Healthy, because

Healthy, because

The casserole supplies 60 % of the daily target amount of iodine per portion. This trace element plays a key role in the production of thyroid hormones. Vitamin B12 is also strongly represented with 300 % of the daily requirement, which is beneficial to the entire metabolism.

Even smarter

Even smarter

Just as good and somewhat cheaper is the dish with sea fish such as pollack or cod, which also have plenty of iodine to offer.

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