Seafood Gratin with Pesto
Seafood gratin with pesto - Juicy casserole with vitamin power
Healthy, because
Even smarter
Nutritional values
Plenty of vitamin C makes broccoli a real immune booster - the water-soluble vitamin pushes the immune system and helps prevent colds, for example.
If you like, you can also use other vegetables for the fish gratin: Cauliflower also goes well with zucchini in terms of flavor. You can also let your imagination run wild with the pesto - how about an aromatic parsley pesto, for example?
(Percentage of daily recommendation)
| Calorie | 326 cal. | (16 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 236.2 μg | (394 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 133 mg | (140 %) | ||
| Potassium | 772 mg | (19 %) | ||
| Calcium | 241 mg | (24 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 239 μg | (120 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 204 mg | |||
| Cholesterol | 46 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 1 handful Basil
- 4 Tbsps olive oil
- 2 Tbsps lemon juice
- 2 Tbsps almonds
- 18 ozs Broccoli
- 1 Zucchini
- ½ red onion
- 5 ozs Vegetable broth
- salt
- dried marjoram
- 12 ozs white fish fillets (e.g. halibut or cod)
- 4 ozs Mozzarella
Preparation steps
For the pesto, wash basil and shake dry. Finely puree basil, 3 tablespoons oil, lemon juice and almonds.
Clean and wash broccoli and zucchini. Divide broccoli into small florets, finely dice the stalk. Halve zucchini lengthwise and cut into slices. Peel onion and cut into narrow wedges.
Heat remaining oil in an ovenproof frying pan. Sauté broccoli, zucchini and onion for 3 minutes over medium heat. Add broth and continue to sauté for 5 minutes. Season with salt and marjoram.
Rinse fish fillet, dab dry, cut into strips, add to vegetables and spread pesto over. Cut mozzarella into slices, add on top with broccoli, zucchini, pesto, and mozzarella. Bake in preheated oven at 200 °C / 400 ˚F for approx. 20 minutes.
