Baked Pollock with Vegetables

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Baked Pollock with Vegetables
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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
478
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie478 kcal(23 %)
Protein51.27 g(52 %)
Fat18.17 g(16 %)
Carbohydrates14.67 g(10 %)
Sugar added0 g(0 %)
Roughage2.86 g(10 %)
Vitamin A271.69 mg(33,961 %)
Vitamin D2.6 μg(13 %)
Vitamin E1.32 mg(11 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.5 mg(45 %)
Niacin17.73 mg(148 %)
Vitamin B₆0.86 mg(61 %)
Folate27.04 μg(9 %)
Pantothenic acid1.07 mg(18 %)
Biotin5 μg(11 %)
Vitamin B₁₂7.39 μg(246 %)
Vitamin C20.97 mg(22 %)
Potassium1,283 mg(32 %)
Calcium283.21 mg(28 %)
Magnesium190.69 mg(64 %)
Iron1.82 mg(12 %)
Zinc1.7 mg(21 %)
Saturated fatty acids10.94 g
Cholesterol229.63 mg

Ingredients

for
4
Ingredients
800 grams Pollock
2 tablespoons lemon juice
Bell pepper
1 tablespoon butter
1 garlic
200 milliliters white wine
500 grams Beefsteak tomato
1 bunch Dill
300 grams Sour cream
2 tablespoons Horseradish
salt
peppers
How healthy are the main ingredients?
Sour creamHorseradishDillgarlicsalt

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.