Snapper-Vegetable Gratin

Very Healthy
Health score
100%
Snapper-Vegetable Gratin
45 min.
4
305kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • 0.5 cup celery minced
  • 0.5 cup chablis wine dry white
  • 0.3 teaspoon pepper red crushed
  • 0.3 cup flour all-purpose
  • cups mushrooms fresh sliced
  • 0.5 cup parsley fresh minced
  • tablespoons green onions minced
  • 1.5 tablespoons juice of lemon divided
  • large bell pepper sweet red chopped
  • pound snapper fillets red
  • 0.3 teaspoon salt 
  • ounces cheddar cheese shredded
  • cup evaporated skimmed milk divided
  • 0.5 cup water 
  • small zucchini thinly sliced

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Rinse fillets, and pat dry; sprinkle with 1/4 teaspoon black pepper.
  2. Place in a 13- x 9- x 2-inch baking dish coated with cooking spray.
  3. Combine wine and water; pour over fillets.
  4. Bake, uncovered, at 400 for 12 minutes.
  5. Drain, pouring liquid into a glass measure; let solids settle. Reserve 3/4 cup clear liquid.
  6. Coat a nonstick skillet with cooking spray; add 1/4 cup of the reserved liquid and 1 tablespoon lemon juice.
  7. Place over medium-high heat until hot.
  8. Add mushrooms; saute 3 minutes.
  9. Add zucchini and sweet red pepper; saute 3 minutes. Stir in salt and remaining 1/4 teaspoon black pepper. Spoon over fillets.
  10. Combine 1/4 cup reserved liquid, celery, green onions, and crushed red pepper in a saucepan. Bring to a boil; reduce heat, and simmer until vegetables are tender.
  11. Combine 1/4 cup milk and flour, stirring until smooth. Stir in remaining 3/4 cup milk and 1/4 cup reserved liquid; stir into celery mixture. Cook, stirring constantly, 2 minutes or until slightly thickened.
  12. Remove from heat; stir in parsley and remaining 1/2 tablespoon lemon juice. Spoon over vegetables and fillets; sprinkle with cheese.
  13. Bake at 400 for 15 minutes.

Nutrition Facts

Calories305kcal
Protein48.69%
Fat22.82%
Carbs28.49%

Properties

Glycemic Index
89.31
Glycemic Load
7.47
Inflammation Score
-10
Nutrition Score
41.557390959367%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.27mg
Hesperetin
0.93mg
Naringenin
0.19mg
Apigenin
16.52mg
Luteolin
0.46mg
Kaempferol
0.19mg
Myricetin
1.12mg
Quercetin
0.91mg

Nutrients percent of daily need

Calories:305.11kcal
15.26%
Fat:7.39g
11.37%
Saturated Fat:3.26g
20.36%
Carbohydrates:20.76g
6.92%
Net Carbohydrates:17.01g
6.19%
Sugar:9.95g
11.06%
Cholesterol:57.97mg
19.32%
Sodium:369.36mg
16.06%
Alcohol:3.09g
100%
Alcohol %:0.74%
100%
Protein:35.49g
70.97%
Vitamin K:138.59µg
131.99%
Vitamin C:80.99mg
98.17%
Selenium:64.9µg
92.72%
Vitamin D:12.61µg
84.09%
Vitamin B12:3.96µg
66.08%
Phosphorus:535.45mg
53.55%
Vitamin B2:0.88mg
51.64%
Vitamin A:2546.06IU
50.92%
Vitamin B6:0.91mg
45.32%
Potassium:1408.39mg
40.24%
Vitamin B5:3.66mg
36.57%
Vitamin B3:6.94mg
34.69%
Copper:0.57mg
28.73%
Calcium:258.25mg
25.82%
Folate:101.04µg
25.26%
Vitamin B1:0.33mg
22.09%
Magnesium:87.67mg
21.92%
Manganese:0.39mg
19.46%
Zinc:2.46mg
16.38%
Fiber:3.75g
15.01%
Vitamin E:2.1mg
13.99%
Iron:2.37mg
13.17%
Source:My Recipes