Your Recipe

Quick fish gratin

Ingrédient Quantité Calories
Citron 6g 2kcal
Épinards 50g 12kcal
Corégone 300g 402kcal
Lait sans matières grasses 300g 105kcal
Pain, blé blanc 24g 57kcal
Fromage, parmesan, râpé 15g 63kcal
Amidon de maïs 20g 76kcal
Pois, verts, congelés, non préparés 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.

Valeurs nutritives
Taille des portions 408 g | ml
Quantité par portion 397
1660
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 12g 15%
Gras saturés 2.7g 13%
Sodium 403mg 18%
Total des glucides 31g 11%
Fibres alimentaires 4.1g 15%
Sucre 11g
Protéine 40g 81%
Vitamine D 20mcg 99%
Calcium 407mg 31%
Fer 2.7mg 15%
Potassium 959mg 20%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 331.38 mcg 37%
Thiamine [B1] 0.491 mg 41%
Riboflavine [B2] 0.607 mg 47%
Niacine [B3] 6.227 mg 39%
Acide pantothénique [B5] 2.045 mg 41%
Vitamine B6 0.614 mg 36%
Cobalamine [B12] 2.351 mcg 0%
Floate [B9] 124.77 mcg 0%
Vitamine C 17.615 mg 20%
Vitamine D 19.8 mcg 99%
Vitamine E 0.883 mg 6%
Vitamine K 136.434 mcg 114%
Bétaïne 28.515 mg 0%
Choline 141.448 mg 26%
Carbohydrates
nutriment Quantité DV
Total des glucides 30.6 g 11%
Sugars 10.9 g 22%
Fibres alimentaires 4.1 g 15%
Carbohydrate 8.5 g 0%
Glucides nets 19.7g
acides aminés
nutriment Quantité DV
Alanine 2.055 g 0%
Arginine 2.105 g 0%
Acide aspartique 3.665 g 0%
Cystéine 0.364 g 0%
Acide glutamique 5.856 g 0%
Glycine 1.597 g 0%
Histidine 1.064 g 0%
Isoleucine 1.712 g 0%
Leucine 3.02 g 0%
Lysine 3.249 g 0%
Méthionine 1.033 g 0%
Phénylalanine 1.51 g 0%
Proline 1.624 g 0%
Sérine 1.587 g 0%
Thréonine 1.6 g 0%
Tryptophane 0.413 g 0%
Tyrosine 1.304 g 0%
Valine 1.961 g 0%
Minéraux
nutriment Quantité DV
Calcium 407.11 mg 31%
Cuivre 0.24 mg 27%
Fluorure 4.65 mcg 0%
Fer 2.73 mg 15%
Magnésium 105.04 mg 25%
Manganèse 0.58 mg 25%
Phosphore 671.44 mg 54%
Potassium 958.98 mg 20%
Sélénium 29.6 mcg 54%
Sodium 402.82 mg 18%
Zinc 3.1 mg 28%
autres
nutriment Quantité DV
Eau 318.173 g 0%
Cendres 4.614 g 0%