Your Recipe

Quick fish gratin

Zutat  Menge  Kalorien 
Zitrone 6g 2kcal
Spinat, roh 50g 12kcal
Felchen, gemischte Arten 300g 402kcal
Milch fettfrei 300g 105kcal
Brot, Weißweizen 24g 57kcal
Käse, Parmesankäse, gerieben 15g 63kcal
Speisestärke 20g 76kcal
Erbsen, grün, gefroren, unvorbereitet 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.

Nährwertangaben 
Portionsgröße  408 g | ml
Menge pro Portion  397
1660
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 12g 15%
Gesättigte Fettsäuren  2.7g 13%
Natrium 403mg 18%
Gesamte Kohlenhydrate  31g 11%
Ballaststoffe  4.1g 15%
Zucker  11g
Protein  40g 81%
Vitamin D 20mcg 99%
Kalzium 407mg 31%
Eisen  2.7mg 15%
Kalium 959mg 20%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 2.045 mg 41%
Vitamin B6 0.614 mg 36%
Cobalamin [B12] 2.351 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  30.6 g 11%
Sugars 10.9 g 22%
Ballaststoffe  4.1 g 15%
Carbohydrate 8.5 g 0%
Netto-Kohlenhydrate 19.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.055 g 0%
Arginin 2.105 g 0%
Asparaginsäure 3.665 g 0%
Cystein 0.364 g 0%
Glutaminsäure 5.856 g 0%
Glycin 1.597 g 0%
Histidin 1.064 g 0%
Isoleucin 1.712 g 0%
Leucin 3.02 g 0%
Lysin 3.249 g 0%
Methionin 1.033 g 0%
Phenylalanin 1.51 g 0%
Prolin 1.624 g 0%
Serin 1.587 g 0%
Threonin 1.6 g 0%
Tryptophan 0.413 g 0%
Tyrosin 1.304 g 0%
Valin 1.961 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 407.11 mg 31%
Kupfer 0.24 mg 27%
Fluorid 4.65 mcg 0%
Eisen  2.73 mg 15%
Magnesium 105.04 mg 25%
Mangan 0.58 mg 25%
Phosphor 671.44 mg 54%
Kalium 958.98 mg 20%
Selen 29.6 mcg 54%
Natrium 402.82 mg 18%
Zink 3.1 mg 28%
andere
Nährstoff Menge  DV
Wasser 318.173 g 0%
Asche 4.614 g 0%