Au Gratin Cod
Au Gratin Cod (fiskegrateng)is a Norwegian seafood recipe for a convenient make-ahead-meal.
Double this recipe and stash one pan in the freezer for a quick, tasty dinner on a busy day.
Cod is lean, healthy and a mildly flavored fish. It is also called "Beef of the Sea", but this "beef" is super low in calories, while it is high in protein.
This fish is white in color, has a firm texture and can be prepared in many different ways.
This Norwegian seafood recipe made with low calorie cod has been enjoyed in Norway for ages, with a few variations, of course.
Steamed or Poached Cod (4 oz):
Fat: 0.9 gram
Carbohydrates: 0 gram
Protein: 25.38 gram
Breakdown: 7% fat, 0% carbohydrates, 93% protein.
There are 116 calories in 4 ounces of boneless steamed or poached cod.
Estimate approximately 3-4 ounces (100 gram) fish Ingredients:
and about 1 cup sauce per person.
16 ounces/500 gram (about 1 lb) cooked cod
1-cup hot water to dissolve bouillon or use fish stock
1-1/2 bouillon cubes (less if using fish stock)
3 cups milk
1 cup shredded sharp cheddar cheese (retain
2 tablespoons shredded cheese for garnish)
4 tablespoons butter
4 tablespoons flour
1-cup leek, chopped
6 cups cooked macaroni
1 teaspoon capers
1/4 teaspoon freshly ground nutmeg.
(Be sure to use the whole nutmeg nut,
it will make a huge difference in the flavor)
1 tablespoon chopped chives or parsley for garnish
2 tablespoons breadcrumbs for garnish
Salt to taste
Freshly ground white pepper to taste.
5 tablespoons flour
1 cup water containing
bouillon cubes or fish stock
3 cups milk
Freshly ground white pepper
Stir in flour
1/4 teaspoon nutmeg
Gradually add fish stock and
milk while stirring constantly.
Fold in sharp cheddar and melt
Add salt and pepper to taste.
Cool sauce and stir in
Whip egg whites to foam
Fold in sauce, cooked fish, cooked macaroni and capers. Gently fold in whipped egg whites. It will make the Cod Au Gratin nice and fluffy.
Transfer to baking dish coated with oil or butter.
The breadcrumbs, shredded cheddar cheese, chives will make a crispy and appetizing topping.
Bake at 350°F for 30 minutes in preheated oven.
I feel great about including low calorie cod and other sea foods in planning my meals. Why not feed my family tasty, lean foods instead of those that are unhealthy and high in fats?
Don't dismiss the value in making a double recipes. On a busy day you will appreciate having a dinner ready to serve in 30 minutes.
All you have to do is prepare your salad while the food is baking and enjoy a healthy and delicious Au Gratin Cod dinner in minutes.
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