Fish Gratin

خلود الحماميKuhar

Sastojci

• Filet ribe
  250 grams
• Škamp
  250 grams
• Lignje
  250 grams
• Špinat
  250 grams
• Broccoli, chopped
  100 grams
• Onion, chopped
  1 piece
• Garlic cloves
  3 cloves
• Grated mozzarella cheese
  2 tablespoons
• Maslinovo ulje
  0.5 cup
• Salt and black pepper to taste
  0
• A pinch of saffron
  0
• A pinch of ginger
  0

Koraci

1. 1

   In a frying pan, heat the olive oil, add the chopped onion and garlic, and stir well. Then add the fish, shrimp, calamari, spinach, broccoli, and spices.

   Potreban pribor:

   Tiganj

   10 min
2. 2

   Add a little water to the pot and let it cook until the mixture is done.

   Potreban pribor:

   Lonac

   10 min
3. 3

   Pour the fish mixture into a baking sheet, top with cheese, and place it in the oven until melted.

   Potreban pribor:

   Lim za pečenje

   Pećnica

   10 min
4. 4

   Remove the baking sheet from the oven, pour the fish and spinach gratin onto a plate, and serve hot.

   5 min

Nutritivne činjenice

Nutritivne vrijednosti sastojaka (na 100g)

Filet ribena 100g

Energija206 kcal

Proteini22 g

Ukupno masti12 g

Zasićene masti3 g

Monomnezasićene masti5 g

Polinezasićene masti2 g

Kolesterol60 mg

Omega-3 masne kiseline1 g

Omega-6 masne kiseline0.5 g

Vitamin A50 µg

Vitamin B1 (Tiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Nijacin)5 mg

Vitamin B5 (Pantotenska kiselina)0.5 mg

Vitamin B60.5 mg

Škampna 100g

Energija99 kcal

Proteini24 g

Ukupno masti0.3 g

Ugljikohidrati0.2 g

Lignjena 100g

Energija92 kcal

Proteini16 g

Ukupno masti1 g

Ugljikohidrati3.1 g

Špinatna 100g

Energija23 kcal

Proteini2.9 g

Ukupno masti0.4 g

Ugljikohidrati3.6 g

Dijetalna vlakna2.2 g

Ukupno šećera0.4 g

Maslinovo uljena 100g

Energija884 kcal

Ukupno masti100 g

* Nutritivne vrijednosti su približne i na njihov izračun mogu utjecati vrsta sastojka te načini uzgoja, skladištenja i kuhanja.

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