Fish Gratin

خلود الحماميChef

Ingrediënten

• Visfilet
  250 grams
• Garnaal
  250 grams
• Inktvis
  250 grams
• Spinazie
  250 grams
• Broccoli, chopped
  100 grams
• Onion, chopped
  1 piece
• Garlic cloves
  3 cloves
• Grated mozzarella cheese
  2 tablespoons
• Olijfolie
  0.5 cup
• Salt and black pepper to taste
  0
• A pinch of saffron
  0
• A pinch of ginger
  0

Stappen

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.

   Benodigde hulpmiddelen:

   Koekenpan

   recipe.minutes
2. 2

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

   Benodigde hulpmiddelen:

   Pan

   recipe.minutes
3. 3

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

   Benodigde hulpmiddelen:

   Bakplaat

   Oven

   recipe.minutes
4. 4

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

   recipe.minutes

Voedingsfeiten

Ingredients Nutritional Facts (per 100g)

Visfiletper 100g

Energy206 kcal

Protein22 g

Total Fat12 g

Saturated Fat3 g

Monounsaturated Fat5 g

Polyunsaturated Fat2 g

Cholesterol60 mg

Omega-3 Fatty Acids1 g

Omega-6 Fatty Acids0.5 g

Vitamin A50 µg

Vitamin B1 (Thiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantothenic Acid)0.5 mg

Vitamin B60.5 mg

Garnaalper 100g

Energy99 kcal

Protein24 g

Total Fat0.3 g

Carbohydrate0.2 g

Inktvisper 100g

Energy92 kcal

Protein16 g

Total Fat1 g

Carbohydrate3.1 g

Spinazieper 100g

Energy23 kcal

Protein2.9 g

Total Fat0.4 g

Carbohydrate3.6 g

Dietary Fiber2.2 g

Total Sugars0.4 g

Olijfolieper 100g

Energy884 kcal

Total Fat100 g

* Voedingswaarden zijn bij benadering en de berekening kan worden beïnvloed door het type ingrediënt en de teelt-, opslag- en kookmethoden.

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