EatSmarter exclusive recipe

Pollock Medallions in Filo

For 1 Adult and 1 Child (1-6 years)
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Pollock Medallions in Filo

Pollock Medallions in Filo - Surprise: There's juicy fish hiding in the pastry

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Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 50 min.
Ready in
Calories:
502
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie502 kcal(24 %)
Protein46 g(47 %)
Fat30 g(26 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Calorie335 kcal(16 %)
Protein30 g(31 %)
Fat20 g(17 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.3 mg(38 %)
Vitamin D3.6 μg(18 %)
Vitamin E4.7 mg(39 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin13.7 mg(114 %)
Vitamin B₆0.6 mg(43 %)
Folate84 μg(28 %)
Pantothenic acid1.9 mg(32 %)
Biotin30.8 μg(68 %)
Vitamin B₁₂5.9 μg(197 %)
Vitamin C8 mg(8 %)
Potassium743 mg(19 %)
Calcium224 mg(22 %)
Magnesium120 mg(40 %)
Iron4.6 mg(31 %)
Iodine244 μg(122 %)
Zinc3.6 mg(45 %)
Saturated fatty acids4.5 g
Uric acid307 mg
Cholesterol418 mg
1 Kinderportion enthält
Vitamin A0.2 mg(25 %)
Vitamin D2.4 μg(12 %)
Vitamin E3.1 mg(26 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.2 mg(77 %)
Vitamin B₆0.4 mg(29 %)
Folate56 μg(19 %)
Pantothenic acid1.3 mg(22 %)
Biotin20.6 μg(46 %)
Vitamin B₁₂4 μg(133 %)
Vitamin C6 mg(6 %)
Potassium495 mg(12 %)
Calcium150 mg(15 %)
Magnesium81 mg(27 %)
Iron3.1 mg(21 %)
Iodine162 μg(81 %)
Zinc2.4 mg(30 %)
Saturated fatty acids3 g
Uric acid205 mg
Cholesterol279 mg
Development of this recipe:

Ingredients

for
2
Ingredients
3 sheets
Filo dough (frozen)
2
Pollock (about 125 grams)
1
½ teaspoon
sweet Mustard
2
½ bunch
½ bunch
2 tablespoons
2 tablespoons
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Kitchen towel, 1 Garlic press, 1 Teaspoon, 2 Small bowls, 1 Plastic wrap, 1 Aluminum foil, 1 Brush, 1 Fork, 1 Skillet, 1 Slotted spatula, 1 Bowl, 1 Lid

Preparation steps

1.
Pollock Medallions in Filo preparation step 1

Thaw filo sheets. Cut into long strips 4 cm (approximately 1 1/2 inches) wide and cover with a damp cloth.

2.
Pollock Medallions in Filo preparation step 2

Rinse fish fillets, pat dry, cut in half lengthwise and place in a bowl.

3.
Pollock Medallions in Filo preparation step 3

Peel garlic and crush in a garlic press.

4.
Pollock Medallions in Filo preparation step 4

In a bowl, combine garlic with mustard, salt, pepper and 1 egg. Whisk to combine. Pour mixture on fish and turn gently to coat.

5.
Pollock Medallions in Filo preparation step 5

Place two halves of fish on top of each other. Roll into wheels. Wrap firmly in plastic wrap and then wrap in aluminum foil. Repeat with remaining fillets. Place wrapped fish in freezer for about 45 minutes.

6.
Pollock Medallions in Filo preparation step 6

Remove foil and plastic wrap from fish. Cut rolls into about 4 cm (1 1/2-inch) thick medallions. Wrap a strip of filo around the sides of each medallion.

7.
Pollock Medallions in Filo preparation step 7

Separate the remaining egg and whisk the white. Coat each medallion with egg whites.

8.
Pollock Medallions in Filo preparation step 8

Rinse chives and dill and shake dry.

9.
Pollock Medallions in Filo preparation step 9

Wrap a chive around the filo on each medallion and tie the chive into a knot.

10.
Pollock Medallions in Filo preparation step 10

Finely chop the dill. Whisk dill with egg yolk and sesame seeds in a small bowl.

11.
Pollock Medallions in Filo preparation step 11

Dip the top of each medallion into the egg yolk mixture.

12.
Pollock Medallions in Filo preparation step 12

Heat the oil in a non-stick skillet. Place medallions in the oil, cover and cook for 5 minutes over medium heat. Then remove the cover and cook on each side until crispy, 2-3 minutes. Serve with the crust side up.