Olive-Crusted Pollock
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
556
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 556 cal. | (26 %) | ||
| Protein | 40.51 g | (41 %) | ||
| Fat | 32.79 g | (28 %) | ||
| Carbohydrates | 26.36 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.62 g | (9 %) |
more nutritional values
| Vitamin A | 229.3 mg | (28,663 %) | ||
| Vitamin D | 1.95 μg | (10 %) | ||
| Vitamin E | 1.72 mg | (14 %) | ||
| Vitamin B₁ | 0.39 mg | (39 %) | ||
| Vitamin B₂ | 0.48 mg | (44 %) | ||
| Niacin | 16.28 mg | (136 %) | ||
| Vitamin B₆ | 0.68 mg | (49 %) | ||
| Folate | 66.45 μg | (22 %) | ||
| Pantothenic acid | 0.97 mg | (16 %) | ||
| Biotin | 6.59 μg | (15 %) | ||
| Vitamin B₁₂ | 5.58 μg | (186 %) | ||
| Vitamin C | 35.32 mg | (37 %) | ||
| Potassium | 1,171.85 mg | (29 %) | ||
| Calcium | 190.38 mg | (19 %) | ||
| Magnesium | 155.96 mg | (52 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Zinc | 1.62 mg | (20 %) | ||
| Saturated fatty acids | 4.49 g | |||
| Cholesterol | 129 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 5 Tomatoes
- olive oil (for greasing)
- salt
- freshly ground peppers
- 600 grams Pollock (ready to cook, skinless)
- 2 Tbsps lemon juice
- 30 grams parsley
- 4 Tbsps black Olives (pitted)
- 1 ½ Tbsps Tomato paste
- 1 garlic clove
- 100 grams breadcrumbs
- 120 milliliters olive oil
Preparation steps
1.
Preheat oven to 200°C (approximately 400°F).
2.
Rinse, core and slice tomatoes. Place tomato slices in an oiled baking dish and season with salt and pepper. Rinse fish fillets, pat dry, season with salt and pepper, sprinkle with lemon juice and place in baking dish.
3.
Rinse parsley wash, shake dry and mince leaves. Mince olives finely and mix with parsley and tomato paste. Peel and press garlic, then stir into breadcrumbs and oil. Stir olive mixture into breadcrumbs. Spread olive paste evenly onto fish fillets and bake for 20-25 minutes.
Remove, garnish green olives and parsley and serve.
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