Local & Seasonal

Braised Pollock

with Turnip-Potato Puree
4.5
Average: 4.5 (4 votes)
(4 votes)
Braised Pollock

Braised Pollock - Culinary comeback for an often misunderstood root vegetable

share Share
print
bookmark_border Copy URL
Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
377
calories
Calories

Healthy, because

Even smarter

Nutritional values

Root vegetables are a tough nut to crack: in addition to calcium, iron, potassium and magnesium, they contain above all B vitamins and vitamin C.

Whatever you like in terms of fish is allowed here: Try the dish with other lean sea fish fillets such as loach, ling or cod.

1 serving contains
(Percentage of daily recommendation)
Calorie377 kcal(18 %)
Protein35 g(36 %)
Fat20 g(17 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.6 μg(8 %)
Vitamin E2.9 mg(24 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.4 mg(36 %)
Niacin13.6 mg(113 %)
Vitamin B₆0.8 mg(57 %)
Folate46 μg(15 %)
Pantothenic acid1 mg(17 %)
Biotin13.5 μg(30 %)
Vitamin B₁₂5.8 μg(193 %)
Vitamin C26 mg(27 %)
Potassium963 mg(24 %)
Calcium85 mg(9 %)
Magnesium74 mg(25 %)
Iron1.8 mg(12 %)
Iodine366 μg(183 %)
Zinc1.4 mg(18 %)
Saturated fatty acids7.2 g
Uric acid320 mg
Cholesterol158 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
½ Rutabaga (about 250 grams)
300 grams starchy potatoes
salt
1 red onion
3 tablespoons Canola oil
4 Pollock (each about 180 grams)
peppers
200 milliliters Vegetable broth
8 stalks Chives
6 stalks parsley
6 stalks Dill
60 grams Cultured butter
2 tablespoons grainy Mustard
How healthy are the main ingredients?
potatoMustardsaltonionChivesparsley
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Pot (with lid), 1 Casserole dish, 1 Tablespoon, 1 Measuring cups, 1 Large knife, 1 Sieve, 1 Potato masher, 1 Small pot, 1 Wooden spoon, 1 Slotted spatula, 1 Paper towel

Preparation steps

1.
Braised Pollock preparation step 1

Peel rutabaga and potatoes. Cut both into about 2 cm (approximately 3/4-inch) cubes, cover and cook in a pot of boiling salted water until knife-tender, 20-25 minutes.

2.
Braised Pollock preparation step 2

Meanwhile, peel the onion and chop finely. Grease a baking dish with ½ tablespoon oil and sprinkle onion evenly in dish.

3.
Braised Pollock preparation step 3

Rinse fish, pat dry and season with salt and pepper. Arrange fish in baking dish and pour in 150 ml (approximately 1/2 cup) vegetable broth.

4.
Braised Pollock preparation step 4

Braise in preheated oven at 160°C (fan 140°C, gas: mark 2) (approximately 325°F) for 12-15 minutes.

5.
Braised Pollock preparation step 5

Rinse herbs and shake dry. Pluck parsley leaves and dill fronds and finely chop the chives.

6.
Braised Pollock preparation step 6

Drain rutabaga and potatoes and return to the pot to let excess moisture evaporate. Mash with a potato masher and season with salt and pepper.

7.
Braised Pollock preparation step 7

Melt the butter in a small pot. Mix with remaining oil and broth, the mustard and chopped herbs. Serve with the fish and potato puree.