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Baked Pollock with Vegetables and Cheese
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 50 mins
Calories:
331
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 331 cal. | (16 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 88.1 μg | (147 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 192 μg | (64 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,380 mg | (35 %) | ||
| Calcium | 310 mg | (31 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 117 μg | (59 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 119 mg | |||
| Cholesterol | 103 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 4 Pollock (each about 200 grams or approximately 7 oz)
- 1 Tbsp olive oil
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 2 stalks Leeks
- 2 carrots
- 200 grams Celery root
- 150 milliliters dry white wine
- 4 slices Gouda
Preparation steps
1.
Preheat convection oven to 180°C (approximately 350°F). Brush an ovenproof dish with oil.
2.
Rinse pollock, pat dry and place in the baking dish. Drizzle with lemon juice and season with salt and pepper. Rinse and trim the leeks. Peel the carrots and celery root. Cut the leek into thin rings, carrots into slices and celery root into sticks. Arrange all the vegetables on top of the fillets. Pour white wine over the vegetables and season with salt and pepper. Top with the cheese and cover the dish with aluminum foil, sealing the edges. Bake for 25-30 minutes.
3.
Serve the fish and vegetables arranged on warmed plates, with potatoes.
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