Pan Fried Pollock with Spicy Potato-Pea Puree
(2 votes)
(2 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
497
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 497 cal. | (24 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 33.8 μg | (56 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 16.1 mg | (134 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 133 μg | (44 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,459 mg | (36 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 113 μg | (57 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 10.3 g | |||
| Uric acid | 97 mg | |||
| Cholesterol | 128 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
