Low-Cal High Protein Recipe

Potato-Crusted Pollock with Zucchini and Tomatoes

5
Average: 5 (1 vote)
(1 vote)
Potato-Crusted Pollock with Zucchini and Tomatoes
share Share
print
bookmark_border Copy URL
Health Score:
87 / 100
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
434
calories
Calories

Healthy, because

Even smarter

Nutritional values

Coalfish has nothing to do with salmon (Salm), but belongs to the cod-like fishes. While the reddish meat of salmon is very rich in fat and thus provides a lot of omega-3 fatty acids, the light-coloured meat of coalfish is very low in fat and has little of these valuable fatty acids to offer. As an important component of thyroid hormones, iodine is involved in the energy metabolism.

If you like it spicier, you can also replace the starch for the potato crust with parmesan - this saves carbohydrates on the side!

1 serving contains
(Percentage of daily recommendation)
Calorie434 cal.(21 %)
Protein36 g(37 %)
Fat22 g(19 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.6 μg(3 %)
Vitamin E10.5 mg(88 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.8 mg(73 %)
Niacin13.3 mg(111 %)
Vitamin B₆0.8 mg(57 %)
Folate77 μg(26 %)
Pantothenic acid1 mg(17 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂4.1 μg(137 %)
Vitamin C55 mg(58 %)
Potassium1,298 mg(32 %)
Calcium64 mg(6 %)
Magnesium92 mg(31 %)
Iron3.4 mg(23 %)
Iodine105 μg(53 %)
Zinc1.1 mg(14 %)
Saturated fatty acids3.8 g
Uric acid55 mg
Cholesterol216 mg

Ingredients

for
4
Ingredients
400 grams waxy potatoes
1 Tbsp cornstarch (20 g)
salt
peppers
4 slices Pollock (each about 150 g)
3 stalks parsley
2 eggs
4 Tbsps sunflower oil
2 Zucchini
4 Tomatoes
2 Tbsps olive oil
3 Tbsps lemon juice
How healthy are the main ingredients?
potatoolive oilsaltparsleyeggZucchini

Preparation steps

1.

Scrub the potatoes thoroughly. Coarsely grate and wrap in paper towel. Squeeze out the excess liquid. In a bowl, toss the grated potato with the cornstarch, and season with salt and pepper to taste. 

2.

Rinse pollock under cold water, pat dry and season with salt and pepper to taste.

3.

Rinse the parsley, shake dry, pluck leaves and chop. Separate the eggs (reserve the whites for another recipe). In a bowl, whisk the yolks with the parsley. Dip the fish in the egg mixture on both sides and crust with the potatoes, pressing to adhere.

4.

Heat the sunflower oil in a nonstick skillet set over low heat. Add the fillets and sear until golden brown, about 4 minutes per side.

5.

Meanwhile, rinse the zucchini and slice on a diagonal. Blanch in a pot of boiling salted water, about 2 minutes. Drain. 

6.

Rinse the tomatoes, blanch in boiling salted water, peel, halve, remove seeds and cut into small cubes.

7.

In a bowl, toss the zucchini with the tomato, olive oil and lemon juice, and season with salt and pepper to taste. To serve, divide the vegetables between 4 plates and top with the fish. Serve immediately.