Seafood Vegetable Casserole
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
318
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 318 cal. | (15 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 3.7 μg | (19 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 9.1 μg | (15 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 556 mg | (14 %) | ||
| Calcium | 260 mg | (26 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 105 μg | (53 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 12.9 g | |||
| Uric acid | 160 mg | |||
| Cholesterol | 208 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
