Guilt-Free Delicacy

Fried Pollock and Wild Rice

with Leek and Tomatoes
4.545455
Average: 4.5 (11 votes)
(11 votes)
Fried Pollock and Wild Rice

Fried Pollock and Wild Rice - Delicate, but easy and on the table in no time

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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
592
calories
Calories

Healthy, because

Even smarter

Nutritional values

Are you looking for a healthy coalfish recipe that is also ready to eat? Then the pollack with wild rice is just right! Besides plenty of minerals and vitamins, one portion of the meal contains the entire daily requirement of iodine. The trace element ensures that the thyroid gland functions well and thus a balanced hormone balance.

The nutty tasting wild rice contains much more protein, iron, magnesium and zinc than rice - and is even remotely related to it. Botanically speaking, it is not a cereal but a water grass plant.

1 serving contains
(Percentage of daily recommendation)
Calorie592 kcal(28 %)
Protein40 g(41 %)
Fat25 g(22 %)
Carbohydrates49 g(33 %)
Sugar added3 g(12 %)
Roughage4.5 g(15 %)
Vitamin A0.4 mg(50 %)
Vitamin D1.6 μg(8 %)
Vitamin E4.3 mg(36 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin13.9 mg(116 %)
Vitamin B₆0.8 mg(57 %)
Folate79 μg(26 %)
Pantothenic acid1.4 mg(23 %)
Biotin16.7 μg(37 %)
Vitamin B₁₂4.6 μg(153 %)
Vitamin C35 mg(37 %)
Potassium962 mg(24 %)
Calcium200 mg(20 %)
Magnesium96 mg(32 %)
Iron4.1 mg(27 %)
Iodine242 μg(121 %)
Zinc2.5 mg(31 %)
Saturated fatty acids7.1 g
Uric acid3,911 mg
Cholesterol150 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces Wild rice
salt
1 stalk Leeks
3 tablespoons olive oil
¾ cup Vegetable broth
2 Pollock (each about 150 grams)
peppers
5 ounces Cherry tomatoes
½ bunch parsley
1 tablespoon grainy Mustard
4 ounces Sour cream
1 teaspoon sugar
How healthy are the main ingredients?
saltLeekolive oilparsleyMustardSour cream
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Measuring cups, 1 Wooden spoon, 1 Teaspoon, 1 Tablespoon, 1 Pot, 2 Non-stick pans, 1 Slotted spatula

Preparation steps

1.
Fried Pollock and Wild Rice preparation step 1

Cook wild rice mix in boiling salted water according to package instructions.

2.
Fried Pollock and Wild Rice preparation step 2

Meanwhile, trim the leek, cut in half lengthwise, rinse thoroughly and drain. Cut into large pieces.

3.
Fried Pollock and Wild Rice preparation step 3

Heat 1 tablespoon olive oil in a pan. Sauté the leek 2 minutes. Add vegetable broth, bring to a boil and cook the leek for 5 minutes.

4.
Fried Pollock and Wild Rice preparation step 4

Meanwhile, rinse fish fillets, pat dry and season with salt and pepper.

5.
Fried Pollock and Wild Rice preparation step 5

In a pan, heat the remaining olive oil and fry the fish on each side for 3-4 minutes (depending on thickness).

6.
Fried Pollock and Wild Rice preparation step 6

Meanwhile, rinse and halve the tomatoes. Rinse the parsley, shake dry, pluck off the leaves and chop finely. Drain the rice.

7.
Fried Pollock and Wild Rice preparation step 7

Stir tomatoes, mustard and sour cream into the leek, season with salt, pepper and sugar to taste and add the parsley. Arrange the vegetables on plates with the pollock fillets and rice.