Crispy Pollock with Cherry Tomatoes and Lemon Zest
(0 votes)
(0 votes)
Health Score:
70 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
499
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 499 cal. | (24 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 58 μg | (97 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 979 mg | (24 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 105 μg | (53 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 16.7 g | |||
| Uric acid | 38 mg | |||
| Cholesterol | 154 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Pollock (ready to cook, skinless)
- salt
- freshly ground peppers
- ½ organic lemon (juiced and zested)
- butter (for the pan)
- 1 Tbsp Caper
- 1 Tbsp black, pitted Olives
- 2 Anchovy (in brine)
- 80 grams breadcrumbs
- 100 grams melted butter
- 1 tsp Dijon mustard
- 400 grams Cherry tomatoes
- 150 milliliters dry white wine
- 1 bunch Arugula
Preparation steps
1.
Preheat the oven to 200 ° C top and bottom heat Preheat.
2.
Rinse fish, pat dry and divide into 4 equal pieces. Season with salt, pepper, lemon juice and arrange in a buttered ovenproof dish.
3.
Drain capers and olives and finely chop olives. Rinse anchovies, pat dry and chop finely. Combine breadcrumbs with butter, mustard, olives, capers and anchovies, season with pepper and spread on fish.
4.
Rinse and halve tomatoes.
5.
Add wine to the dish and bake in preheated oven at 200°C (approximately 400°F) for about 25 minutes. After half of baking time, add tomatoes to the dish and drizzle with a little oil and season with salt and pepper.
6.
Remove fish from the oven, sprinkle with arugula and lemon zest and serve immediately.
