Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Fried Pollock
- Ingredients
- 1 ½ lbs Swiss chard
- 1 onion
- ½ lemon
- 2 Tbsps Canola oil
- 2 tsps Curry powder
- ¾ cup Chicken broth
- ½ cup Heavy cream
- 1 Tbsp golden raisin
- 1 Tbsp Almond slivers
- salt
- peppers
- 4 Pollock (each about 50 grams)
- 1 Tbsp Cultured butter
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.
Peel the onion and chop finely. Juice lemon half.
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.
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.
Rinse fish, pat dry with paper towels and season with salt and pepper.
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.
(Percentage of daily recommendation)
| Calorie | 331 cal. | (16 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
Healthy, because
Even the ancient Romans appreciated its culinary benefits as well as its health value: chard is particularly rich in important minerals and was considered for centuries to be a proven remedy, e.g. for digestive disorders, nervousness and irritability.
Even smarter
Chard is best chopped fresh from the market in a pot or pan. This is not only good for the taste, but also protects the valuable ingredients such as B vitamins and vitamin C.