Cod and Spinach Gratin with Parmesan Breadcrumbs
(0 votes)
(0 votes)
Health Score:
68 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
428
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 428 cal. | (20 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.6 g | (9 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 306 μg | (510 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17.3 mg | (144 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,284 mg | (32 %) | ||
| Calcium | 479 mg | (48 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 489 μg | (245 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 8.5 g | |||
| Uric acid | 315 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams Frozen spinach
- 800 grams haddock or Cod
- salt
- freshly ground peppers
- 300 milliliters fish stock (from a jar)
- 2 Tbsps cornstarch
- 6 Tbsps Whipped cream
- juice of lemons
- 60 grams breadcrumbs
- 100 grams grated Parmesan
Preparation steps
1.
Thaw spinach. Season fish fillets with salt and pepper and place in an oiled baking dish. Top with spinach.
2.
Mix fish stock with cornstarch and cream. Season with pepper and lemon juice.
3.
Season mixture to taste and pour over fish.
4.
Bake fish in a preheated oven at 200°C (approximately 400°F), about 15 minutes.
5.
Mix breadcrumbs with Parmesan and sprinkle the mixture over the fish. Bake until crust is browned, 7-10 minutes more.
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