Polenta Slices with Fish and Tomatoes
(0 votes)
(0 votes)
Health Score:
71 / 100
Difficulty:
easy
Difficulty
Preparation:
4 h. 40 min.
Preparation
Calories:
438
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 438 cal. | (21 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 8.7 μg | (15 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 760 mg | (19 %) | ||
| Calcium | 23 mg | (2 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 99 μg | (50 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 12.8 g | |||
| Uric acid | 17 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Polenta
- 3 ripe Tomatoes
- 3 Tbsps finely chopped Basil
- salt
- fresh cracked peppers
- olive oil
- 4 fish fillets (such as trout or pike)
- Pastry flour
Preparation steps
1.
Rinse the tomatoes, blanch, peel and halve. Remove seeds and chop finely. Prepare polenta according to package instructions and season with salt and pepper. Combine tomatoes and chopped basil leaves. Spread the hot polenta evenly on a large board or a clean work surface, about 1.5 cm (approximately 1/2 inch) thick and allow to cool completely (preferably 4-5 hours).
2.
Cut the firm polenta into medium sized rectangles. Add 1 tablespoon oil in a grill pan and grill the polenta slices on both sides over high heat. Dust fish fillets in flour and cook briefly on both sides in a pan with some hot oil. Remove fish and season with salt and pepper. To serve, place polenta on a plate, topped with fish, alongside a fresh green salad.
