Pan Fried Pollock with Spicy Potato-Pea Puree

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Pan Fried Pollock with Spicy Potato-Pea Puree
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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
497
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie497 kcal(24 %)
Protein40 g(41 %)
Fat18 g(16 %)
Carbohydrates41 g(27 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E2.3 mg(19 %)
Vitamin K33.8 μg(56 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.9 mg(82 %)
Niacin16.1 mg(134 %)
Vitamin B₆0.9 mg(64 %)
Folate133 μg(44 %)
Pantothenic acid1.4 mg(23 %)
Biotin6.9 μg(15 %)
Vitamin B₁₂4.1 μg(137 %)
Vitamin C48 mg(51 %)
Potassium1,459 mg(36 %)
Calcium104 mg(10 %)
Magnesium108 mg(36 %)
Iron3.1 mg(21 %)
Iodine113 μg(57 %)
Zinc1.7 mg(21 %)
Saturated fatty acids10.3 g
Uric acid97 mg
Cholesterol128 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
600 grams starchy potatoes
salt
300 grams Frozen pea
2 Tbsps Dill
600 grams Pollock
freshly ground peppers
2 Tbsps Pastry flour
4 Tbsps butter
200 milliliters milk
2 tsps Horseradish (freshly grated or jarred)
How healthy are the main ingredients?
potatoHorseradishDillsalt

Preparation steps

1.

Rinse, peel and dice the potatoes. Cook in boiling salted water for about 15 minutes, until tender. Add the frozen peas to the water after 10 minutes. 

2.

Rinse the pollock fillets, pat dry, season with salt and pepper and dust with flour. Heat 2 tablespoons of butter in a large pan and cook the fish for about 2 minutes per side, until golden brown. Remove from heat and cover with aluminum foil to keep warm. 

3.

Drain the potatoes and peas and combine with the remaining butter, milk and horseradish. Puree with an immersion blender until smooth. Season with salt and pepper. Place the fish onto serving plates, serve with a scoop of the potato-pea puree and garnish with fresh dill.