Baked Pollock with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 478 cal. | (23 %) | ||
| Protein | 51.27 g | (52 %) | ||
| Fat | 18.17 g | (16 %) | ||
| Carbohydrates | 14.67 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.86 g | (10 %) |
| Vitamin A | 271.69 mg | (33,961 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 1.32 mg | (11 %) | ||
| Vitamin B₁ | 0.17 mg | (17 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.73 mg | (148 %) | ||
| Vitamin B₆ | 0.86 mg | (61 %) | ||
| Folate | 27.04 μg | (9 %) | ||
| Pantothenic acid | 1.07 mg | (18 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 7.39 μg | (246 %) | ||
| Vitamin C | 20.97 mg | (22 %) | ||
| Potassium | 1,283 mg | (32 %) | ||
| Calcium | 283.21 mg | (28 %) | ||
| Magnesium | 190.69 mg | (64 %) | ||
| Iron | 1.82 mg | (12 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 10.94 g | |||
| Cholesterol | 229.63 mg |
Ingredients
- Ingredients
- 800 grams Pollock
- 2 Tbsps lemon juice
- Bell pepper
- 1 Tbsp butter
- 1 garlic clove
- 200 milliliters white wine
- 500 grams Beefsteak tomato
- 1 bunch Dill
- 300 grams Sour cream
- 2 Tbsps Horseradish
- salt
- peppers
Preparation steps
Rinse pollock, pat dry, sprinkle with lemon juice and rub with salt and pepper to taste. Cut bell pepper in half, remove seeds, rinse and cut into strips. Heat butter in a pan and sauté the bell pepper strips.
Peel garlic and squeeze through a press into the pan. Pour in wine, season with salt and pepper and simmer over medium heat for 10 minutes. Blanch tomatoes in boiling water, rinse with cold water, peel and cut into slices.
Grease a baking dish and layer in the tomato slices, overlapping slightly. Rinse dill, set aside a few stems and finely chop the rest. Mix chopped dill with sour cream and horseradish and season with salt and pepper.
Distribute bell pepper strips on the tomato slices. Arrange pollock over the vegetables and top with sour cream mixture. Place in the oven and cook for 20 minutes at 200°C (approximately 400°F). Garnish with reserved dill before serving.
