Pollock and Bacon with Mashed Potatoes
(0 votes)
(0 votes)
Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
680
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 680 cal. | (32 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 45 g | (39 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 18.9 μg | (32 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 14.5 mg | (121 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 4.2 μg | (9 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 1,256 mg | (31 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 109 μg | (55 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 20.2 g | |||
| Uric acid | 58 mg | |||
| Cholesterol | 141 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- For the potatoes
- 500 grams starchy potatoes
- 1 shallot
- 150 grams Peas
- 2 Tbsps butter
- 150 milliliters milk
- salt
- Nutmeg
- For the fish
- 4 Pollock (about 150 grams or 5 ounces)
- salt
- freshly ground peppers
- 2 Tbsps Pastry flour
- 2 Tbsps vegetable oil
- 100 grams Bacon
- 2 Tbsps butter
- Dill (for garnish)
Preparation steps
1.
For the potatoes: Boil potatoes for about 30 minutes.
2.
For the fish: Rinse pollock, pat dry and season with salt and pepper. Dredge in flour. Heat oil in a pan and fry fish until golden brown on both sides, about 5 minutes. Dice bacon, 2 tablespoons butter in a pan and cook bacon until golden brown.
3.
Peel and mince shallot. Heat 1 tablespoon butter in a pan and sauté shallots and peas for 1-2 minutes.
4.
Peel potatoes and press through a ricer. Stir in hot milk until creamy. Stir in peas and remaining butter. Season with salt and nutmeg. Add more milk if needed.
5.
Plate fish and sprinkle with bacon. Serve with potatoes and garnish with dill.
6.
Serve with cucumber salad, as desired.
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