Recipes · American · Seafood
Oysters Rockefeller
One serving has 334 kcal and 17 g protein, and at least a fifth of a woman's daily need of cobalamin (807%), vitamin K (283%), zinc (258%), copper (221%), selenium (178%) and manganese (71%). Ready in 34 minutes.
- Preparation: 20 min
- Cooking: 14 min
- Makes: 1 serving (211 g)
- Difficulty: Hard
- Diets: Pescatarian, Low carb
- Contains: alcohol, dairy, gluten, shellfish
Ingredients
- 120 g Oysters, raw
- 40 g Spinach, raw
- 20 g Butter, unsalted
- 10 g Breadcrumbs, dry
- 8 g Parmesan cheese
- 2 g Garlic, raw
- 5 g Scallions, raw
- 3 g Parsley, fresh
- 3 g Spirits
- 0.1 g Black pepper
- 0.1 g Salt
Method
- Shuck the oysters, keeping the meat in the deeper half shell and reserving the liquor.
- Finely chop the spinach, garlic, scallions and parsley.
- Melt the butter in a pan, add the chopped spinach mixture, and cook until wilted, about 3 minutes; stir in the spirits, salt and pepper, then remove from the heat.
- Mix in the breadcrumbs and parmesan.
- Nestle the oysters in their shells on a bed of coarse salt or crumpled foil to keep them steady, then top each with a spoonful of the spinach mixture.
- Bake at 220°C (425°F) for 10-12 minutes until bubbling and lightly golden on top; serve immediately, very hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 334 kcal | 16% |
| Carbohydrates | 16.1 g | |
| Water | 152 mL | |
| Fiber | 1.6 g | 6% |
| Protein | 17.2 g | 36% |
| Tryptophan | 0.2 g | |
| Threonine | 0.7 g | |
| Isoleucine | 0.78 g | |
| Leucine | 1.3 g | |
| Lysine | 1.3 g | |
| Methionine | 0.38 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.7 g | |
| Tyrosine | 0.62 g | |
| Valine | 0.84 g | |
| Histidine | 0.39 g | |
| Fat | 21.7 g | |
| Monounsaturated | 5.8 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0.3 g | |
| Eicosapentaenoic Acid (EPA) | 0.53 g | |
| Omega-6 | 0.64 g | |
| Saturated | 12.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 108 mg | |
| Calcium | 179 mg | 18% |
| Copper | 2 mg | 221% |
| Iron | 8.1 mg | 45% |
| Magnesium | 69.4 mg | 22% |
| Manganese | 1.3 mg | 71% |
| Phosphorus | 298 mg | 43% |
| Potassium | 496 mg | 11% |
| Selenium | 97.6 µg | 178% |
| Sodium | 370 mg | |
| Zinc | 20.6 mg | 258% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 0.77 mg | 15% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 109 µg | 27% |
| Cobalamin (vitamin B12) | 19.4 µg | 807% |
| Choline | 15.3 mg | 4% |
| Vitamin A | 453 µg | 65% |
| Vitamin C | 26.4 mg | 35% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 255 µg | 283% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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