Coconut Crusted Pollock with Thai Vegetables
Coconut Crusted Pollock with Thai Vegetables - Asian treat with the extra portion of crunch
Healthy, because
Even smarter
Nutritional values
Peanut butter is particularly rich in vitamin E. This protects the cells from harmful oxidation and thus ensures beautiful skin and healthy hair. Coconut oil naturally fights viruses and bacteria and promotes the absorption of fat-soluble vitamins and important minerals.
You can also prepare this exotic dish with other types of fish, such as salmon. If you don't like the taste of coconut, replace the coconut milk with cream - then it's also best to use almond paste instead of peanut paste.
(Percentage of daily recommendation)
| Calorie | 773 cal. | (37 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 45 g | (39 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 28.1 μg | (47 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.9 mg | (133 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 18.7 μg | (42 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 1,557 mg | (39 %) | ||
| Calcium | 191 mg | (19 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 353 μg | (177 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 33.2 g | |||
| Uric acid | 236 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 22 ozs Pollock (or cod)
- salt
- peppers
- 6 Tbsps Lime juice
- 22 ozs Sweet potato
- 2 Tbsps liquid Coconut oil
- Chili powder
- 10 ozs Green beans
- 5 scallions
- 4 Thai basil
- 5 Tbsps natural peanut butter
- 1 oz Shredded coconut (4 TBSP.)
- 1 shallot
- ¼ oz ginger
- 1 tsp sesame oil
- 14 ozs Coconut milk
Preparation steps
Rinse pollock fillet, pat dry, cut into 4 pieces, season with salt and pepper, sprinkle with 2 Tablespoons lime juice, and let sit for 10 minutes.
Meanwhile, for the vegetables, peel sweet potatoes, cut in half lengthwise and slice. Heat 1 tablespoon coconut oil in a large frying pan and fry sweet potato slices in it for 6-7 minutes over medium heat. Then season with salt, pepper and chili powder.
At the same time, clean, wash and cook the beans in boiling salted water for 10 minutes over low heat; then rinse and drain. Clean spring onions, wash and cut diagonally into fine rings. Wash Thai basil, shake dry and pluck off leaves.
Dab one side of the fish dry, spread a thin layer of 1 tablespoon of peanut butter on each side, press this side into the coconut flakes, place in a baking dish, drizzle with the remaining coconut oil, and bake in a preheated oven at 200 °C / 400 °F for 15-20 minutes until golden brown.
Meanwhile, for the sauce, peel and chop the shallot and ginger. Heat sesame oil in a frying pan. Sauté shallot and ginger for 2 minutes over medium heat. Stir in remaining peanut butter, pour in coconut milk and simmer over low heat for 10 minutes. Season sauce with remaining lime juice, salt and chili.
Arrange beans and sweet potatoes in a wide bowl and drizzle with sauce. Place fish, crust side up, on top of vegetables and sprinkle with basil leaves and scallions.
