Pollock Fillets with Zucchini Crust
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
459
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 459 cal. | (22 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 33.3 μg | (56 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 1,030 mg | (26 %) | ||
| Calcium | 44 mg | (4 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 134 μg | (67 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 14.2 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 172 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- For the fish
- 800 grams Pollock
- 3 Tbsps lemon juice
- salt
- freshly ground peppers
- For the zucchini crust
- 400 grams Zucchini
- 2 garlic cloves
- 1 Red chili pepper
- 80 grams butter
- 6 Tbsps breadcrumbs
- 2 Tbsps chopped parsley
- salt
- freshly ground peppers
- butter (for the pan)
- parsley (for garnishing)
Preparation steps
1.
Butter baking dish.
2.
Divide fish fillets into 4 portions. Rinse under cold water, pat dry, sprinkle with lemon juice and season with salt and pepper.
3.
For the crust: rinse zucchini and grate finely.
4.
Peel garlic and chop finely .Rinse and halve chile pepper, remove seeds and ribs and chop finely.
5.
Heat butter in a saucepan, saute zucchini, garlic and chile pepper for 3-4 minutes. Add parsley and breadcrumbs, season with salt and pepper.
6.
Arrange fish fillets in an ovenproof dish, spread zucchini mixture on top and bake in preheated oven at 200°C (approximately 400°F) for about 25 minutes or until golden brown. Garnish with parsley and serve.
Fall Favorites
Get Fit!
Simple, But Good
Weeknight Dinners
Related Recipes
App Download
Recipe of the Day
Popular Cookbooks
Video of the Week
Current Recipe Search
