Salmon and Spinach Gratin
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.
(Percentage of daily recommendation)
| Calorie | 524 cal. | (25 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 6.5 μg | (33 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 41.1 μg | (69 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 22.3 mg | (186 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 124 μg | (41 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 6.4 μg | (213 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,202 mg | (30 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 8.9 g | |||
| Uric acid | 32 mg | |||
| Cholesterol | 108 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 18 ozs waxy potatoes
- salt
- 1 Tbsp butter
- 1 handful Spinach (2 oz)
- 2 garlic cloves
- 2 Red onions
- 2 Tbsps Pastry flour
- 3 ½ ozs dry white wine
- 14 ozs Vegetable broth
- 1 pc Parmesan (1 oz.)
- 6 ozs cream cheese (0.1% fat)
- 2 Tbsps Crème fraiche
- peppers
- Nutmeg
- 1 splash lemon juice
- 22 ozs Salmon
Preparation steps
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.
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.
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.
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.
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.