Cod and Rice Gratin
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
663
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 663 cal. | (32 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 16.5 μg | (28 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.3 mg | (111 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 20.6 μg | (46 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 966 mg | (24 %) | ||
| Calcium | 276 mg | (28 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 305 μg | (153 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 14.8 g | |||
| Uric acid | 218 mg | |||
| Cholesterol | 262 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Long grain rice
- salt
- 1 stalk Celery
- 2 carrots
- 200 grams Crème fraiche
- 200 milliliters milk
- 50 grams Sesame seeds
- 1 Tbsp Curry powder
- 3 eggs
- freshly ground peppers
- 500 grams Cod (ready to cook; skinless)
- 1 Tbsp butter
- 1 Tbsp lemon juice
Preparation steps
1.
Boil the rice in salt water, drain and let cool.
2.
Rinse and finely grate the celery. Peel and grate the carrots. Mix the celery, carrots, creme fraiche, milk, sesame seeds, curry, eggs and season with salt and pepper. Mix in the rice.
3.
Preheat the oven to 180°C (approximately 350°F). Grease a baking dish.
4.
Rinse the fish, pat dry and season with salt and pepper. Fry the fish in hot butter until golden brown on both sides. Remove from the pan.
5.
Spread half of the vegetable rice in the baking dish and smooth. Add the fish. Sprinkle with the lemon juice and cover with the remaining rice. Bake for about 25 minutes, until golden brown. Remove from the oven and serve immediately.
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