Pollock Fillets on Vegetables

3.666665
Average: 3.7 (3 votes)
(3 votes)
Pollock Fillets on Vegetables
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
317
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie317 cal.(15 %)
Protein34 g(35 %)
Fat15 g(13 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage4.3 g(14 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.6 mg(30 %)
Vitamin K10.3 μg(17 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.9 mg(82 %)
Niacin13.4 mg(112 %)
Vitamin B₆0.7 mg(50 %)
Folate88 μg(29 %)
Pantothenic acid0.4 mg(7 %)
Biotin5.6 μg(12 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C29 mg(31 %)
Potassium1,364 mg(34 %)
Calcium103 mg(10 %)
Magnesium96 mg(32 %)
Iron1.5 mg(10 %)
Iodine100 μg(50 %)
Zinc0.6 mg(8 %)
Saturated fatty acids2.6 g
Uric acid21 mg
Cholesterol90 mg
Complete sugar9 g

Ingredients

for
4
For the fish
4 Pollock (each about 160 grams)
1 small shallot
6 Tbsps coarse Dijon mustard
1 tsp freshly chopped Tarragon
For the vegetables
2 Fennel (with green)
300 grams Cherry tomatoes
2 orange paprika
2 onions
1 garlic clove
4 Tbsps olive oil
2 Tbsps white balsamic vinegar
salt
freshly ground peppers
Basil (for garnishing)
How healthy are the main ingredients?
olive oilTarragonshallotFenneloniongarlic clove

Preparation steps

1.

For the fish: peel shallot and chop finely, mix with mustard and tarragon. Coat fish fillets with the mixture and refrigerate. 

2.

For the vegetables: rinse tomatoes. Rinse and halve fennel, remove stalk and cut into very thin slices, coarsely chop green parts. Rinse bell peppers and halve, remove seeds and ribs and cut into this strips.

3.

Peel onions and garlic and cut into thin strips. Heat oil in a pan and saute all vegetables, except tomatoes, for 3-5 minutes.  

4.

Deglaze pan with vinegar. Place vegtables into a baking dish and arrange fish fillets and tomatoes on top. Pierce tomatoes with toothpick several times.  

5.

Cover dish with aluminum foil and bake in preheated oven at 180°C (approximatley 350°F) for about 20-25 minutes. Remove from oven and garnish with basil, serve.