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Romanesco Casserole with Fish
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 45 mins
Calories:
554
calories
Calories
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1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 554 cal. | (26 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 89.2 μg | (149 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 202 μg | (67 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 16.1 μg | (36 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 249 mg | (262 %) | ||
| Potassium | 1,502 mg | (38 %) | ||
| Calcium | 286 mg | (29 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 117 μg | (59 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 18.6 g | |||
| Uric acid | 118 mg | |||
| Cholesterol | 273 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- 400 grams Romanesco broccoli
- 400 grams Cauliflower
- salt
- 2 yellow and red Bell pepper
- 600 grams fish fillets (such as cod)
- 2 eggs
- 200 milliliters Whipped cream
- 100 grams Crème fraiche
- 50 grams White bread crumbs
- 50 grams grated Parmesan
- Nutmeg
- peppers
- 2 Tbsps freshly chopped parsley
How healthy are the main ingredients?
Romanesco broccoliCauliflowerCauliflowerWhipped creamParmesanparsleyPreparation steps
1.
Rinse romanesco and cauliflower and blanch for 3 minutes in salted water. Rinse in cold water and drain. Rinse peppers, cut in half, remove seeds and ribs and cut into small cubes. Place vegetables in 4 ovenproof serving ramekins.
2.
Preheat convection oven to 180°C (approximately 350°F).
3.
Rinse the fish, pat dry and cut into 4 pieces. Place on top of the vegetables.
4.
Stir the eggs, creme fraiche and cream together with the breadcrumbs and Parmesan. Season heavily with salt, nutmeg and pepper. Pour over fish and vegetables and bake until golden brown (about 20 minutes) in the oven.
5.
Serve sprinkled with parsley.
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