Pollock Fillets on Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 317 cal. | (15 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 10.3 μg | (17 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 1,364 mg | (34 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 100 μg | (50 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 21 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 9 g |
Ingredients
- 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)
Preparation steps
For the fish: peel shallot and chop finely, mix with mustard and tarragon. Coat fish fillets with the mixture and refrigerate.
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.
Peel onions and garlic and cut into thin strips. Heat oil in a pan and saute all vegetables, except tomatoes, for 3-5 minutes.
Deglaze pan with vinegar. Place vegtables into a baking dish and arrange fish fillets and tomatoes on top. Pierce tomatoes with toothpick several times.
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.
