Fish Gratin
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
335
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.1 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 8.6 μg | (14 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 15 mg | (125 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 5.9 μg | (197 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,007 mg | (25 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 141 μg | (71 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 13 mg | |||
| Cholesterol | 128 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams thick fish fillets (such as sea bass)
- olive oil (for the pan)
- 2 Tbsps lemon juice
- Sea salt
- freshly ground peppers
- 1 handful Basil
- 300 grams Cherry tomatoes (Red and yellow)
- 125 grams Mozzarella
- 2 Tbsps grated Parmesan
Preparation steps
1.
Preheat the oven to 200 ° C convection.
2.
Rinse fish, pat dry and cut into 8 strips. Place into an oiled gratin dish. Drizzle with lemon juice and season with salt and pepper. Rinse basil, shake dry, pluck off leaves and sprinkle over fish. Rinse and halve tomatoes. Spread over fish. Drain cheese and cut into slices. Place on tomatoes and season with salt and pepper, sprinkle with Parmesan. Bake in preheated oven at 200°C (approximately 400°F) for about 25 minutes or until golden brown.
3.
Arrange on plates and serve.
