Healthier Version Of A Classic Recipe

Salmon and Spinach Gratin

4.77778
Average: 4.8 (9 votes)
(9 votes)
Salmon and Spinach Gratin

Salmon and Spinach Gratin - A flavorful casserole with an amazing salmon and spinach combo!

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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
524
calories
Calories

Healthy, because

Even smarter

Nutritional values

Salmon is known for its omega-3 fatty acids. These essential fatty acids improve the ability to concentrate, improve memory, and offer protection against vascular constriction and high cholesterol levels. Spinach provides cell-protecting vitamins C and E.

The spinach goes very well with the salmon, but is not a must. The leafy vegetables can be replaced with leek or even Bok Choy.

1 serving contains
(Percentage of daily recommendation)
Calorie524 kcal(25 %)
Protein40 g(41 %)
Fat27 g(23 %)
Carbohydrates25 g(17 %)
Sugar added0 g(0 %)
Roughage2.4 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D6.5 μg(33 %)
Vitamin E4.9 mg(41 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin22.3 mg(186 %)
Vitamin B₆1.1 mg(79 %)
Folate124 μg(41 %)
Pantothenic acid0.9 mg(15 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂6.4 μg(213 %)
Vitamin C28 mg(29 %)
Potassium1,202 mg(30 %)
Calcium142 mg(14 %)
Magnesium80 mg(27 %)
Iron2.1 mg(14 %)
Iodine22 μg(11 %)
Zinc1.3 mg(16 %)
Saturated fatty acids8.9 g
Uric acid32 mg
Cholesterol108 mg

Ingredients

for
4
Ingredients
18 ounces waxy potatoes
salt
1 tablespoon butter
1 handful Spinach (2 oz)
2 garlic
2 Red onions
2 tablespoons Pastry flour
3 ½ ounces dry white wine
14 ounces Vegetable broth
1 piece Parmesan (1 oz.)
6 ounces cream cheese (0.1% fat)
2 tablespoons Crème fraiche
peppers
Nutmeg
1 splash lemon juice
22 ounces Salmon
How healthy are the main ingredients?
Salmonpotatocream cheeseSpinachParmesansalt

Preparation steps

1.

Scrub the potatoes thoroughly and cook in a pot of boiling salted water until knife-tender, about 20 minutes. Peel and cut into bite-size pieces.

2.

Grease a baking dish with 1 teaspoon of the butter. Rinse the spinach and blanch in salted boiling water for 1 minute. Run cold water over the spinach to cool, and then drain and chop.

3.

Peel the onions and garlic. Slice the onions into rings and finely chop the garlic. Heat the remaining butter in a skillet and sauté the onions and garlic until soft. Stir in the flour, wine, and broth and simmer for 5 minutes.

4.

Remove the sauce mixture from the heat. Grate the parmesan.Stir the parmesan, cream cheese and sour cream into the sauce until combined. Season salt, pepper, nutmeg and lemon juice. 

5.

Rinse the salmon, pat dry, and chop into cubes. Place the potatoes, spinach, and salmon in the greased baking dish and pour the sauce over the top. Bake in a preheated oven at 390°F until bubbling, about 25 minutes.