Fish gratin with vegetables

Fish Gratin with Vegetables: A Refreshing Delicacy

Welcome to my kitchen! Today I will share with you a delicious recipe for fish gratin with vegetables, a dish that combines the fresh flavors of vegetables with the delicacy of fish meat. This recipe is not only simple and quick, but it also offers a perfect balance of nutrients, making it ideal for a healthy meal. Get ready to discover how to transform ordinary ingredients into a sophisticated dish worthy of any festive table!

Total preparation time: 1 hour
Preparation time: 20 minutes
Baking time: 40-50 minutes
Number of servings: 4

Ingredients:

- 1 carrot
- 1 red bell pepper
- 150 g broccoli
- 150 g cauliflower
- 2 fish fillets (preferably cod, but you can use any type of white fish)
- Salt and pepper, to taste
- 30 g butter (for vegetables)

For the sauce:

- 20 g butter
- 5 tablespoons flour
- 1 lemon (juice)
- 200 ml cream
- 4 egg yolks
- 2 tablespoons breadcrumbs (for coating)
- 50 g grated cheese (for topping)

A brief history of the recipe:

Gratin is a cooking technique that originated in French cuisine, where dishes are often topped with a crispy layer of cheese or breadcrumbs to create a delicious contrast with the creamy filling. This fish gratin with vegetables is a modern variant, adapted to incorporate healthy ingredients while preserving the essence and refinement of this cooking style.

Step by step:

Step 1: Preparing the fish
Sprinkle the two fish fillets with fresh lemon juice. This not only adds a wonderful flavor but also helps to remove the characteristic smell of fish. After sprinkling the fish, let it rest in the refrigerator for 15-20 minutes.

Step 2: Preparing the vegetables
While the fish is marinating, peel the carrot and slice it into thin rounds. Break the broccoli and cauliflower into small florets. These vegetables not only add color to the dish but also provide a remarkable nutritional boost, rich in vitamins and minerals. Boil the vegetables in boiling water for 5 minutes. This process will help soften them without losing their taste and nutrients. After boiling, drain them and set aside.

Step 3: Sauté the vegetables
In a pan, melt 30 g of butter over medium heat. Add the diced bell pepper and sauté for 2-3 minutes, then add the carrot, broccoli, and cauliflower. Season with salt and pepper to taste. Continue cooking for a few minutes, stirring gently, until the vegetables become slightly crunchy.

Step 4: Preparing the sauce
In a separate pot, melt 20 g of butter over low heat. Sprinkle in the flour and stir constantly to avoid lumps. Gradually pour in the cream, stirring continuously until the sauce thickens. Once the sauce has reached the desired consistency, add the egg yolks, remaining lemon juice, salt, and pepper. Mix until smooth, then turn off the heat.

Step 5: Assembling the gratin
Preheat the oven to 170°C. Grease a heat-resistant dish with a little butter and coat it with breadcrumbs. Start layering the sautéed vegetables, followed by the fish fillets, making sure to add sauce between each layer. Finish with a layer of grated cheese on top to achieve a golden and crispy crust.

Step 6: Baking
Place the dish in the preheated oven and bake for 40-50 minutes, or until the gratin is nicely browned and the vegetables are tender. The flavors will blend and fill the entire kitchen with a delicious aroma!

Serving suggestions:

This fish gratin with vegetables is perfect served warm, alongside a fresh salad of raw vegetables or steamed vegetables. Additionally, a bottle of dry white wine would perfectly complement the meal.

Possible variations:

If you want to experiment, you can add other vegetables, such as zucchini or spinach. Also, for a more intense flavor, try adding spices like garlic, basil, or oregano to the sauce.

Frequently asked questions:

Can I use another type of fish?
Of course! You can use any type of white fish, such as trout or sole, depending on your preferences.

How can I make the gratin heartier?
You can add diced potatoes or cooked rice between the layers of vegetables and fish.

How many calories does this dish have?
A serving of fish gratin with vegetables has approximately 350-400 calories, depending on the type of fish and the amount of cheese used. It is a nutritious option, rich in protein and fiber!

Nutritional benefits:

This gratin is an excellent source of protein, vitamins (A, C, K), and minerals (calcium, iron). Fish, in particular, is rich in omega-3 fatty acids, essential for heart and brain health.

I hope you enjoyed this fish gratin with vegetables recipe! Feel free to try it and share your impressions. Cooking is a wonderful experience that brings us together and enriches our lives. Enjoy your meal!