Seafood Vegetable Casserole

0
Average: 0 (0 votes)
(0 votes)
Seafood Vegetable Casserole
share Share
print
bookmark_border Copy URL
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
318
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie318 cal.(15 %)
Protein20 g(20 %)
Fat22 g(19 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.8 mg(100 %)
Vitamin D3.7 μg(19 %)
Vitamin E3 mg(25 %)
Vitamin K9.1 μg(15 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin7 mg(58 %)
Vitamin B₆0.3 mg(21 %)
Folate53 μg(18 %)
Pantothenic acid0.8 mg(13 %)
Biotin7.8 μg(17 %)
Vitamin B₁₂4.2 μg(140 %)
Vitamin C17 mg(18 %)
Potassium556 mg(14 %)
Calcium260 mg(26 %)
Magnesium62 mg(21 %)
Iron3.2 mg(21 %)
Iodine105 μg(53 %)
Zinc2.7 mg(34 %)
Saturated fatty acids12.9 g
Uric acid160 mg
Cholesterol208 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
150 grams mussels
150 grams shrimp
1 Tbsp lemon juice
1 Tbsp light soy sauce
1 carrot (trimmed, cut into thin slices)
1 pc Celery (trimmed, cut into thin diamonds, approximately 5 cm long)
125 grams Snow peas (trimmed)
1 shallot (chopped)
1 garlic clove
4 Cherry tomatoes
2 Tbsps Dill (finely chopped)
1 Tbsp butter
salt
peppers
150 grams Crème fraiche
70 grams Gruyere (freshly grated)
1 egg
How healthy are the main ingredients?
Snow peaCelerysoy sauceDillcarrotshallot

Preparation steps

1.

Marinate shrimp in in lemon juice and soy sauce.

2.

Cook shallot in butter until translucent. Press in the garlic and add carrot and celery. Deglaze with some water and simmer for about 5 minutes. Season with salt and pepper.

3.

Drain through a sieve, collecting the broth and reserving the vegetables.

4.

Mix creme fraiche with cheese, dill, egg and broth and season with salt and pepper.

5.

Mix the cooked vegetables with snow peas, tomatoes, mussel meat and shrimp and place in a greased baking dish. Pour the sauce over everything and bake in a preheated oven at 180°C (approximately 350°F) for about 20 minutes.