Your Recipe

Quick fish gratin

Ingredient Amount Calories
Lemon 6g 2kcal
Spinach, raw 50g 12kcal
Whitefish, mixed species 300g 402kcal
Milk non fat 300g 105kcal
Bread, white wheat 24g 57kcal
Cheese, parmesan, grated 15g 63kcal
Cornstarch 20g 76kcal
Peas, green, frozen, unprepared 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.

Nutrition Facts
Portion Size 408 g | ml
Amount Per Portion 397
1660
kcal
kilojoules
% Daily Value *
Total Fat 12g 15%
Saturated Fat 2.7g 13%
Sodium 403mg 18%
Total Carbohydrate 31g 11%
Dietary Fiber 4.1g 15%
Sugar 11g
Protein 40g 81%
Vitamin D 20mcg 99%
Calcium 407mg 31%
Iron 2.7mg 15%
Potassium 959mg 20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 2.045 mg 41%
Vitamin B6 0.614 mg 36%
Cobalamin [B12] 2.351 mcg 0%
Floate [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%
Betaine 28.515 mg 0%
Choline 141.448 mg 26%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 30.6 g 11%
Sugars 10.9 g 22%
Dietary fiber 4.1 g 15%
Carbohydrate 8.5 g 0%
Net carbs 19.7g
Aminoacids
Nutrient Amount DV
Alanine 2.055 g 0%
Arginine 2.105 g 0%
Aspartic acid 3.665 g 0%
Cysteine 0.364 g 0%
Glutamic acid 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%
Methionine 1.033 g 0%
Phenylalanine 1.51 g 0%
Proline 1.624 g 0%
Serine 1.587 g 0%
Threonine 1.6 g 0%
Tryptophan 0.413 g 0%
Tyrosine 1.304 g 0%
Valine 1.961 g 0%
Minerals
Nutrient Amount DV
Calcium 407.11 mg 31%
Copper 0.24 mg 27%
Fluoride 4.65 mcg 0%
Iron 2.73 mg 15%
Magnesium 105.04 mg 25%
Manganese 0.58 mg 25%
Phosphorus 671.44 mg 54%
Potassium 958.98 mg 20%
Selenium 29.6 mcg 54%
Sodium 402.82 mg 18%
Zinc 3.1 mg 28%
Other
Nutrient Amount DV
Water 318.173 g 0%
Ash 4.614 g 0%