Seafood Casserole
(0 votes)
(0 votes)
Health Score:
70 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
266
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 266 cal. | (13 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.1 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 6.9 μg | (12 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 24 μg | (8 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.8 μg | (11 %) | ||
| Vitamin B₁₂ | 2.8 μg | (93 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 322 mg | (8 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 90 μg | (45 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 250 mg | |||
| Cholesterol | 178 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Scallop (ready to cook with shells removed and set aside)
- 100 grams shrimp (ready to cook)
- 100 grams Squid ring
- 2 Tbsps lemon juice
- 5 Tbsps olive oil
- 1 Tbsp Noilly Prat
- Sea salt
- white peppers
- 75 grams breadcrumbs
- 2 Tbsps freshly chopped Fresh herbs (such as dill and parsley)
How healthy are the main ingredients?
olive oilPreparation steps
1.
Preheat oven to 220°C (approximately 425°F). Preheat broiler.
2.
Rinse scallops, shrimp and squid rings. Pat dry and coarsely chop. Mix with lemon juice, 1 tbsp olive oil and white vermouth. Place on 8 cleaned shell halves. Mix breadcrumbs with remaining oil and herbs. Spread on top of seafood mixture. Place in oven under broiler for about 10 minutes.
3.
Serve to taste with lemon wedges.
