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Seafood Gratin with Pesto

plus zucchini and broccoli
5
Average: 5 (2 votes)
(2 votes)
Seafood Gratin with Pesto

Seafood gratin with pesto - Juicy casserole with vitamin power

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
326
calories
Calories

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?

1 serving contains
(Percentage of daily recommendation)
Calorie326 kcal(16 %)
Protein27 g(28 %)
Fat22 g(19 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage5.4 g(18 %)
Vitamin A0.3 mg(38 %)
Vitamin D1 μg(5 %)
Vitamin E5.1 mg(43 %)
Vitamin K236.2 μg(394 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin9.2 mg(77 %)
Vitamin B₆0.6 mg(43 %)
Folate69 μg(23 %)
Pantothenic acid1.9 mg(32 %)
Biotin4.3 μg(10 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C133 mg(140 %)
Potassium772 mg(19 %)
Calcium241 mg(24 %)
Magnesium75 mg(25 %)
Iron2.3 mg(15 %)
Iodine239 μg(120 %)
Zinc2.2 mg(28 %)
Saturated fatty acids6.4 g
Uric acid204 mg
Cholesterol46 mg
Complete sugar5 g

Ingredients

for
4
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
How healthy are the main ingredients?
BroccoliMozzarellaolive oilalmondBasilzucchini

Preparation steps

1.

For the pesto, wash basil and shake dry. Finely puree basil, 3 tablespoons oil, lemon juice and almonds.

2.

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.

3.

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.

4.

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.