Baked Pollock Filet with Tomatoes
Baked pollock filet with tomatoes - The classic Italian Caprese, combined here with fish cooked in the oven.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 330 cal. | (16 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.1 g | (7 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.9 mg | (108 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 1,005 mg | (25 %) | ||
| Calcium | 37 mg | (4 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 116 μg | (58 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 16 mg | |||
| Cholesterol | 112 mg |
Ingredients
- 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
Preparation steps
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.
Mix garlic, onion and herbs with the red pepper flakes.
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.
Toast pine nuts in a dry pan until fragrant. Sprinkle the pine nuts and herbs over the fish just before serving.
