Fried Pollock and Wild Rice
Fried Pollock and Wild Rice - Delicate, but easy and on the table in no time
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.
(Percentage of daily recommendation)
| Calorie | 592 cal. | (28 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 16.7 μg | (37 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 962 mg | (24 %) | ||
| Calcium | 200 mg | (20 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 242 μg | (121 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 3,911 mg | |||
| Cholesterol | 150 mg |
Ingredients
- Ingredients
- 4 ozs Wild rice
- salt
- 1 stalk Leeks
- 3 Tbsps olive oil
- ¾ cup Vegetable broth
- 2 Pollock (each about 150 grams)
- peppers
- 5 ozs Cherry tomatoes
- ½ bunch parsley
- 1 Tbsp grainy Mustard
- 4 ozs Sour cream
- 1 tsp sugar
Kitchen utensils
Preparation steps
Cook wild rice mix in boiling salted water according to package instructions.
Meanwhile, trim the leek, cut in half lengthwise, rinse thoroughly and drain. Cut into large pieces.
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.
Meanwhile, rinse fish fillets, pat dry and season with salt and pepper.
In a pan, heat the remaining olive oil and fry the fish on each side for 3-4 minutes (depending on thickness).
Meanwhile, rinse and halve the tomatoes. Rinse the parsley, shake dry, pluck off the leaves and chop finely. Drain the rice.
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.
