EatSmarter exclusive recipe

Mediterranean Fish Ahoy

(Family Style: For 2 Adults and 2 Kids)
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Mediterranean Fish Ahoy

Mediterranean Fish Ahoy - Crispy baked fish for little sailors

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr
Ready in
Calories:
469
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie469 kcal(22 %)
Protein52 g(53 %)
Fat20 g(17 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Calorie309 kcal(15 %)
Protein35 g(36 %)
Fat13 g(11 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.8 mg(100 %)
Vitamin D2.3 μg(12 %)
Vitamin E3 mg(25 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin15.7 mg(131 %)
Vitamin B₆0.6 mg(43 %)
Folate70 μg(23 %)
Pantothenic acid1.2 mg(20 %)
Biotin19.2 μg(43 %)
Vitamin B₁₂6.1 μg(203 %)
Vitamin C22 mg(23 %)
Potassium1,253 mg(31 %)
Calcium418 mg(42 %)
Magnesium112 mg(37 %)
Iron3.8 mg(25 %)
Iodine304 μg(152 %)
Zinc3.7 mg(46 %)
Saturated fatty acids8.2 g
Uric acid406 mg
Cholesterol176 mg
1 Kinderportion enthält
Vitamin A0.3 mg(38 %)
Vitamin D1.5 μg(8 %)
Vitamin E2.1 mg(18 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.4 mg(87 %)
Vitamin B₆0.4 mg(29 %)
Folate49 μg(16 %)
Pantothenic acid0.8 mg(13 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂4.1 μg(137 %)
Vitamin C16 mg(17 %)
Potassium824 mg(21 %)
Calcium271 mg(27 %)
Magnesium73 mg(24 %)
Iron2.2 mg(15 %)
Iodine200 μg(100 %)
Zinc2.3 mg(29 %)
Saturated fatty acids5.4 g
Uric acid269 mg
Cholesterol117 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 ½ pounds
1
small eggplant (about 250 grams)
2
small Zucchini (about 250 grams)
2
2 tablespoons
4
sun-dried Tomatoes (without oil, about 15 grams)
6
dried Apricots (about 30 grams)
½ cup
2 teaspoons
2 slices
Crispbread (such as black sesame)
4 ounces
grated Gouda cheese (about 8 tablespoons)
Preparation

Kitchen utensils

1 Cutting board, 1 Casserole dish, 1 Small knife, 1 Tablespoon, 1 Pot (with lid), 1 Wooden spoon, 1 Measuring cups, 1 Immersion blender, 1 Teaspoon, 1 Freezer bag, 1 Rolling pin

Preparation steps

1.
Mediterranean Fish Ahoy preparation step 1

Rinse pollock, pat dry, cut into pieces and place in a baking dish.

2.
Mediterranean Fish Ahoy preparation step 2

Rinse eggplant and zucchini, wipe dry and finely chop.

3.
Mediterranean Fish Ahoy preparation step 3

Peel the garlic and chop finely.

4.
Mediterranean Fish Ahoy preparation step 4

Heat the oil in a pot and cook the garlic until translucent.

5.
Mediterranean Fish Ahoy preparation step 5

Add eggplant and zucchini and sauté for 2-3 minutes.

6.
Mediterranean Fish Ahoy preparation step 6

Chop the dried tomatoes and apricots and add to vegetables along with the tomato juice. Cover and let cook for 5 minutes over medium heat.

7.
Mediterranean Fish Ahoy preparation step 7

Remove the vegetables from the heat and puree with an immersion blender.

8.
Mediterranean Fish Ahoy preparation step 8

Stir grated Parmesan into puree, season with salt and pepper and spread over the fish.

9.
Mediterranean Fish Ahoy preparation step 9

Place crispbreads in a freezer bag and crush with a rolling pin into small crumbs.

10.
Mediterranean Fish Ahoy preparation step 10

Mix crumbs with the Gouda cheese, sprinkle over the fish and bake in preheated oven at 180°C (fan 160°C, gas: mark 2-3) (approximately 350°F) until fish is cooked through, about 30 minutes. Serve warm.