Baked Pollock Filet with Tomatoes

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Baked Pollock Filet with Tomatoes

Baked pollock filet with tomatoes - The classic Italian Caprese, combined here with fish cooked in the oven.

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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
330
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie330 cal.(16 %)
Protein43 g(44 %)
Fat15 g(13 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage2.1 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.2 mg(35 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.8 mg(73 %)
Niacin12.9 mg(108 %)
Vitamin B₆0.7 mg(50 %)
Folate56 μg(19 %)
Pantothenic acid0.4 mg(7 %)
Biotin5.1 μg(11 %)
Vitamin B₁₂4.6 μg(153 %)
Vitamin C25 mg(26 %)
Potassium1,005 mg(25 %)
Calcium37 mg(4 %)
Magnesium71 mg(24 %)
Iron1.5 mg(10 %)
Iodine116 μg(58 %)
Zinc0.4 mg(5 %)
Saturated fatty acids4.2 g
Uric acid16 mg
Cholesterol112 mg

Ingredients

for
4
For the fish and tomatoes
700 grams white Pollock
salt
peppers
400 grams Tomatoes
3 garlic cloves
1 Red onion
4 stalks Basil
4 stalks parsley
2 sprigs rosemary
½ tsp Red pepper flakes
1 tsp Canola oil
1 Tbsp Basil pesto (15 grams; from a jar)
125 grams Mozzarella
1 Tbsp olive oil
1 Tbsp Pine nuts (15 grams)
To garnish
fresh Fresh herbs
How healthy are the main ingredients?
TomatoMozzarellaPine nutsolive oilrosemarysalt

Preparation steps

1.

For the fish and tomatoes, rinse pollock fillet under cold water, pat dry, cut into 4 equal pieces and season with salt and pepper. Rinse tomatoes and cut into wedges. Peel and chop garlic and onion. Rinse herbs, shake dry and chop.

2.

Mix garlic, onion and herbs with the red pepper flakes.

3.

Brush a baking dish with canola oil and put pollock fillets in the dish. Spread with pesto and sprinkle with the garlic mixture. Cut mozzarella into slices, divide with the tomato over the fish and drizzle with olive oil. Bake in preheated oven at 200°C (fan oven 180°C; gas mark 3) (approximately 400°F/convection 350°F) for about 30 minutes.

4.

Toast pine nuts in a dry pan until fragrant. Sprinkle the pine nuts and herbs over the fish just before serving.