Roasted Fillet of Pollock with Sauerkraut
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(0 votes)
Health Score:
60 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
411
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 411 cal. | (20 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 55.9 μg | (93 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 1.9 μg | (4 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 1,291 mg | (32 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 119 μg | (60 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 45 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion
- 2 Tbsps butter
- 800 grams Sauerkraut
- salt (and)
- freshly ground peppers
- 2 Tbsps honey
- 1 bay leaf
- 200 milliliters dry Sparkling wine
- 2 Tbsps Pastry flour
- 600 grams Pollock
- 2 Tbsps butter (for cooking)
- 125 grams Grape
Preparation steps
1.
Peel the onion, chop and saute briefly in butter in a pot. Add the sauerkraut, season with salt and pepper, stir in the honey, bay leaf and sparkling water and bring to a boil. Lower the heat, cover and simmer for approximately 30 minutes. Rinse and halve the grapes and stir into the sauerkraut.
2.
Rinse the fish fillets, pat dry, cut into serving-sized pieces, season with salt and pepper and coat with flour.
3.
Heat 2 tablespoons of butter in a large non-stick pan and fry the fish pieces on each side for about 3 minutes.
4.
Arrange the fish and sauerkraut on plates and serve alongside mashed potatoes.
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