Photo: Gregor Moser
Oaty fish & prawn gratins
9 ingredients
12 min + 28 min
Serves 2
openrecipes
Hit all 5 of your recommended fruit and veg intake with these delicious healthy fish and tomato bakes
Estimated Nutrition (whole recipe, rough)
1115
Calories
78g
Protein
25g
Fat
141g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Oat | 1/2 cup dry (40g) | 154 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Shrimp | 100g cooked | 99 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Tomato | 1 medium (123g) | 22 |
| Spinach | 1 cup raw (30g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 340g bag baby spinach , roughly chopped
- 400g can chopped tomatoes with garlic and herbs
- 225g sustainable white fish fillets, chopped into large chunks
- small bunch basil , shredded
- 100g cooked and peeled prawns
- 2 tbsp finely grated Parmesan
- 2 tbsp breadcrumbs
- 2 tbsp oats
- 170g broccoli , boiled or steamed, to serve
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes