Cheesy Fish Bake

Name: Cheesy Fish Bake
Total time: 1 h 25 min
Yield: 4
Ingredients: 5 cups Spinach; 2 cloves garlic cloves (finely chopped); 2 Red onions (finely chopped); 2 Tbsps butter; 2 Tbsps all-purpose flour; 0.375 cup dry white wine; 1 cup vegetable stock; 0.667 cup cream (at least 30% fat content); 1.5 cups Cheese (e. g. Gouda, grated); 1 handful fresh Fresh herbs (e. g. dill, parsley, chopped); 2 eggs; 2 lemons (peeled, segments cut out, juice squeezed from remaining flesh); Nutmeg; 4 cups fresh Salmon fillet (cut into large pieces)

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Health Score:

75 / 100

Difficulty:

easy

Difficulty

Preparation:

35 min.

Preparation

ready in 1 hr 25 min.

Ready in

Calories:

555

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	555 cal.	(26 %)
Protein	59 g	(60 %)
Fat	29 g	(25 %)
Carbohydrates	10 g	(7 %)
Sugar added	0 g	(0 %)
Roughage	1.7 g	(6 %)

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more nutritional values

Vitamin A	0.5 mg	(63 %)
Vitamin D	3.8 μg	(19 %)
Vitamin E	1.8 mg	(15 %)
Vitamin K	98.5 μg	(164 %)
Vitamin B₁	0.4 mg	(40 %)
Vitamin B₂	0.5 mg	(45 %)
Niacin	21.1 mg	(176 %)
Vitamin B₆	2.5 mg	(179 %)
Folate	129 μg	(43 %)
Pantothenic acid	3.3 mg	(55 %)
Biotin	18.6 μg	(41 %)
Vitamin B₁₂	8.3 μg	(277 %)
Vitamin C	39 mg	(41 %)
Potassium	1,261 mg	(32 %)
Calcium	322 mg	(32 %)
Magnesium	117 mg	(39 %)
Iron	4.3 mg	(29 %)
Iodine	18 μg	(9 %)
Zinc	4.1 mg	(51 %)
Saturated fatty acids	15.5 g
Uric acid	680 mg
Cholesterol	309 mg
Complete sugar	4 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 5 cups Spinach; 2 cloves garlic cloves (finely chopped); 2 Red onions (finely chopped); 2 Tbsps butter; 2 Tbsps all-purpose flour; ⅜ cup dry white wine; 1 cup vegetable stock; ⅔ cup cream (at least 30% fat content); 1 ½ cups Cheese (e. g. Gouda, grated); 1 handful fresh Fresh herbs (e. g. dill, parsley, chopped); 2 eggs; 2 lemons (peeled, segments cut out, juice squeezed from remaining flesh); Nutmeg; 4 cups fresh Salmon fillet (cut into large pieces)

How healthy are the main ingredients?

Spinach garlic clove egg lemon Nutmeg

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Preparation steps

Preheat the oven to 200°C (180°C in a fan oven), 400°F, gas 6. Butter a gratin dish.

Blanch the spinach briefly in salted water. Cool quickly with cold water, drain and chop roughly.

Melt the butter in a pan and fry the garlic and onion. Sprinkle the flour over. Stir in the wine and vegetable stock. Bring to the boil and simmer for a few minutes, then remove from the heat and let cool.

Mix the cream, half the cheese, the herbs and the eggs into the sauce and season with salt, ground black pepper, nutmeg and lemon juice.

Place the salmon in the gratin dish with the spinach and lemon segments. Pour the sauce over the fish, sprinkle with the remaining cheese and bake for about 40 minutes until golden brown.

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