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EatSmarter exclusive recipe

Fried Pollock

on Chard Curry
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Fried Pollock

Fried Pollock - Quick to make, and with Asian-style seasonings

Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
331
calories
Calories
0
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Ingredients

for
4
servings
1 ½ pounds
1
½
2 tablespoons
2 teaspoons
¾ cup
½ cup
1 tablespoon
1 tablespoon
4
Pollock (each about 50 grams)
1 tablespoon
Preparation

Kitchen utensils

1 Tablespoon, 1 Teaspoon, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Wooden spoon, 1 Slotted spatula, 1 large Non-stick pan, 1 large Pot, 1 Measuring cups, 1 Citrus juicer, 1 Paper towel

Preparation steps

1.
Fried Pollock preparation step 1

Trim chard, rinse well and shake dry. Cut stems into 1 cm (approximately 1/2-inch) pieces and cut leaves into strips, about 2 cm (approximately 1 inch) wide.

2.
Fried Pollock preparation step 2

Peel the onion and chop finely. Juice lemon half.

3.
Fried Pollock preparation step 3

Heat 1 tablespoon canola oil in a large pot, add the onion and sauté for about 2 minutes over medium heat. Add chard stems, 1-2 teaspoons lemon juice and the curry powder and cook for about 4 minutes while stirring.

4.
Fried Pollock preparation step 4

Pour in broth and cream and bring to a boil. Add chard leaves, raisins and almonds and stir to combine. Simmer over low heat for 3 minutes. Season with salt and pepper and cover to keep warm.

5.
Fried Pollock preparation step 5

Rinse fish, pat dry with paper towels and season with salt and pepper.

6.
Fried Pollock preparation step 6

Heat the remaining oil and butter in a large non-stick pan. Cook fish over medium heat for 3-4 minutes on each side. Season to taste with remaining lemon juice and serve on the chard curry.

Health information

Exact nutritional values of this recipe  
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie331 kcal(16 %)
Protein37 g(38 %)
Fat15 g(13 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A1.2 mg(150 %)
Vitamin D1.7 μg(9 %)
Vitamin E6 mg(50 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin11.7 mg(98 %)
Vitamin B₆0.5 mg(36 %)
Folate50 μg(17 %)
Pantothenic acid0.8 mg(13 %)
Biotin13.4 μg(30 %)
Vitamin B₁₂4.5 μg(150 %)
Vitamin C39 mg(41 %)
Potassium966 mg(24 %)
Calcium259 mg(26 %)
Magnesium157 mg(52 %)
Iron5.3 mg(35 %)
Iodine238 μg(119 %)
Zinc1.8 mg(23 %)
Saturated fatty acids4.8 g
Uric acid414 mg
Cholesterol147 mg
Development of this recipe:
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