Your Recipe

Quick fish gratin

Složka Množství Kalorie
Citrón 6g 2kcal
Špenát 50g 12kcal
Síh, různé druhy 300g 402kcal
Mléko bez tuku 300g 105kcal
Chléb, bílý pšeničný 24g 57kcal
Sýr, parmezán, strouhaný 15g 63kcal
Kukuřičný škrob 20g 76kcal
Hrášek, zelený, mražený 100g 77kcal

Recipe Instructions:

Ingredients
20g/¾oz cornflour
300ml/10fl oz semi-skimmed milk
300g/10½oz mixed fish, including smoked haddock, cod and salmon, thawed if frozen
50g/1¾oz baby spinach leaves
½ small lemon, finely grated zest only (optional)
1 thin slice white or brown bread
15g/½oz Parmesan, finely grated
sea salt and freshly ground black pepper
100g/3½oz frozen peas, to serve
Method
Place the cornflour into a small bowl and stir in 3 tablespoons of the milk until it forms a smooth paste.

Pour the remaining milk into a non-stick saucepan. Add the fish, spinach and lemon zest, if using, to the pan and season with a little salt and pepper. Bring the milk to a gentle simmer and cook for 3–4 minutes, or until the fish is beginning to flake, stirring occasionally.

Stir in the cornflour mixture and cook for 1 minute, or until the sauce has thickened. Stir constantly, taking care not to break up the fish pieces too much. Taste and adjust seasoning, if necessary. Spoon into a warmed, shallow flameproof dish or two individual pie dishes.

Preheat the grill to high. Tear the bread into small pieces and toss in a small bowl with the Parmesan. Scatter over the fish.

Place the dish or dishes onto a baking tray and place under the hot grill for about 2 minutes, or until the topping is crisp and lightly browned – watch carefully so it doesn’t burn.

Place the peas into a saucepan of boiling water and cook for 2–3 minutes, or according to packet instructions. Drain well and serve immediately with the pie.

nutriční údaje
Velikost porce 408 g | ml
Množství na porci 397
1660
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 12g 15%
Nasycené tuky 2.7g 13%
Sodík 403mg 18%
Sacharidy celkem 31g 11%
Vláknina 4.1g 15%
Cukr 11g
Bílkoviny 40g 81%
Vitamin D 20mcg 99%
Vápník 407mg 31%
Železo 2.7mg 15%
Draslík 959mg 20%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 331.38 mcg 37%
Thiamin [B1] 0.491 mg 41%
Riboflavin [B2] 0.607 mg 47%
Niacin [B3] 6.227 mg 39%
Kyselina pantotenová [B5] 2.045 mg 41%
Vitamin B6 0.614 mg 36%
Kobalamin [B12] 2.351 mcg 0%
Floát [B9] 124.77 mcg 0%
Vitamin C 17.615 mg 20%
Vitamin D 19.8 mcg 99%
Vitamin E 0.883 mg 6%
Vitamin K 136.434 mcg 114%
Betain 28.515 mg 0%
Cholin 141.448 mg 26%
Carbohydrates
živina Množství DV
Sacharidy celkem 30.6 g 11%
Sugars 10.9 g 22%
Vláknina 4.1 g 15%
Carbohydrate 8.5 g 0%
Čisté sacharidy 19.7g
aminokyseliny
živina Množství DV
Alanin 2.055 g 0%
Arginin 2.105 g 0%
Kyselina asparagová 3.665 g 0%
Cystein 0.364 g 0%
kyselina glutamová 5.856 g 0%
Glycin 1.597 g 0%
Histidin 1.064 g 0%
Izoleucin 1.712 g 0%
Leucin 3.02 g 0%
Lysin 3.249 g 0%
Metionin 1.033 g 0%
Fenylalanin 1.51 g 0%
Prolin 1.624 g 0%
Serin 1.587 g 0%
Treonin 1.6 g 0%
Tryptofan 0.413 g 0%
Tyrosin 1.304 g 0%
Valin 1.961 g 0%
Minerály
živina Množství DV
Vápník 407.11 mg 31%
Měď 0.24 mg 27%
Fluorid 4.65 mcg 0%
Železo 2.73 mg 15%
Hořčík 105.04 mg 25%
Mangan 0.58 mg 25%
Fosfor 671.44 mg 54%
Draslík 958.98 mg 20%
Selen 29.6 mcg 54%
Sodík 402.82 mg 18%
Zinek 3.1 mg 28%
další
živina Množství DV
Voda 318.173 g 0%
Popel 4.614 g 0%