Fish gratin with cod and prawns
45 min · 42 g protein · 263 cals / serving
A Swedish fish gratin of cod on a bed of spinach, baked under a lemony dill sauce until golden and crowned with prawns. The sauce is lättmjölk thickened and finished with kvarg and a little parmesan, so it is creamy without the butter-and-cream base.
Ingredients
- 7 oz baby spinach, or frozen leaf spinach, thawed
- 1 1/3 lb cod, in 4–8 pieces
- 1 tsp salt
- 1/2 tsp white pepper
Sauce
- 2 1/2 tbsp cornstarch
- 1 2/3 cups skimmed milk, 0.5% fat, fortified
- 2/3 cup quark
- 2 tsp Dijon mustard
- 1/2 lemon, zest and 1 tbsp juice
- 1 small bunch fresh dill, chopped
- 5 oz boiled prawns, cooked, peeled
- 1/4 cup grated parmesan
Steps
- Heat the oven to 400°F. Wilt the spinach in a dry pan (or thaw frozen spinach), squeeze out the water and spread it over the bottom of an ovenproof dish.
- Lay the cod on the spinach and season it with half the salt and the pepper.
- For the sauce, whisk the cornstarch into the cold milk in a saucepan and bring it to a simmer, whisking, until it thickens, 2–3 minutes. Off the heat, whisk in the kvarg, mustard, lemon zest and juice, most of the dill and the rest of the salt. Taste.
- Pour the sauce over the fish and sprinkle with the parmesan.
- Bake 20–25 minutes, until golden on top and the cod flakes easily at 145°F in the thickest piece. Scatter the prawns over the hot gratin and return it to the oven for 2–3 minutes, just to warm them; they are already cooked and turn rubbery if they bake the whole time. Finish with the last of the dill and serve with boiled potatoes or mash.
Good to know
Frozen cod?
Thaw it in the fridge and pat it very dry first, or the gratin turns watery. Frozen fish releases more liquid than fresh.
The classic has a piped mash border. Can I?
Yes: pipe or spoon mashed potato around the edge before baking and it browns along with the top. It turns the gratin into a complete meal in one dish.
Per
- Calories
- 81
- Protein
- (66%)
- 13 g
- Fat
- (13%)
- 1 g
- Carbohydrates
- (22%)
- 4 g
- of which sugar
- 2 g
- Fiber
- <1 g
- Sodium
- 315 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1053 kcal goes into the pot and 1591 g of ingredients comes out as about 1300 g of food: 81 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.