Redfish and Spinach Bake
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.
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.
(Percentage of daily recommendation)
| Calorie | 482 cal. | (23 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 26.3 μg | (58 %) | ||
| Vitamin B₁₂ | 6.1 μg | (203 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,315 mg | (33 %) | ||
| Calcium | 513 mg | (51 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 122 μg | (61 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 262 mg | |||
| Cholesterol | 83 mg |
Ingredients
- 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)
Preparation steps
Thaw spinach according to package instructions, then squeeze out excess moisture and chop coarsely.
Rinse the redfish fillets and pat dry.
Line a baking dish with parchment paper and lay the lasagna noodle sheets side by side in the dish.
Rinse the scallions, pat dry and cut into thin rings. Peel the garlic and chop finely.
Heat the oil in a non-stick pan over medium heat. Sauté scallions and garlic until translucent, stirring often.
Add the spinach and cook over high heat, stirring often, until heated through, about 5 minutes. Season with salt, pepper and freshly grated nutmeg.
Spread half of the spinach filling over the lasagna sheets. Arrange the fish fillets side by side on top, then cover with remaining spinach.
Whisk together the flour and milk in a pot. Whisking constantly, bring to a boil over medium heat. Grate the Parmesan.
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.
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.