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Baked Pollock with Cooseberry Sauce
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Preparation:
30 min.
Preparation
ready in 42 mins
Calories:
456
calories
Calories
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1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 456 cal. | (22 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 19.2 μg | (32 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 1.4 μg | (3 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 813 mg | (20 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 101 μg | (51 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 12.9 g | |||
| Uric acid | 18 mg | |||
| Cholesterol | 134 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 70 grams day-old white bread
- 1 garlic clove
- 5 Tbsps chopped Dill
- 2 Tbsps scallions
- 2 Tbsps chopped parsley
- 1 tsp lemon zest
- 4 Tbsps lemon juice
- 3 Tbsps olive oil
- salt
- freshly ground peppers
- 600 grams Pollock
- 200 grams Gooseberry
- 80 grams butter
- ½ tsp ground Vanilla
- 2 tsps Pastry flour
Preparation steps
1.
Chop bread coarsely and process in a food processor until crumbly. Peel garlic and squeeze through a garlic press. Add 3 tablespoons of dill, chives, parsley, lemon zest, 1 tablespoon of lemon juice and olive oil, mix well with bread crumbs. Season with salt and pepper.
2.
Divide fish fillet into four portions and arrange on a lined with parchment paper baking pan. Spread herb mixture on top and bake in preheated oven at 200°C (approximately 400°F) for about 12 minutes.
3.
Rinse gooseberries and drain. Melt butter on low heat and saute gooseberries for about 2-4 minutes. Add vanilla, remaining lemon juice and dill. Sprinkle with flour and whisk well.
4.
Arrange fish on plates and drizzle with gooseberry sauce. Serve with mixed salad, if desired.
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