Pollock Medallions in Filo
With one serving, your child fills up his or her entire daily requirement of iodine and biotin and even 250 percent of the requirement of vitamin B12. The latter is essential for the formation of red blood cells. Iodine is incorporated by the thyroid gland into growth and metabolism regulating hormones, and biotin contributes to the build-up of body protein.
Look for the blue seal of the MSC (Marine Stewardship Council) when buying coalfish. It enjoys worldwide trust and stands for environmentally conscious and sustainable fishing.
(Percentage of daily recommendation)
| Calorie | 502 cal. | (24 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 35.6 μg | (59 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.7 mg | (114 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 30.8 μg | (68 %) | ||
| Vitamin B₁₂ | 5.9 μg | (197 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 743 mg | (19 %) | ||
| Calcium | 224 mg | (22 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 244 μg | (122 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 307 mg | |||
| Cholesterol | 418 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 3 sheets Filo dough (frozen)
- 2 Pollock (about 125 grams)
- 1 garlic clove
- ½ tsp sweet Mustard
- salt
- peppers
- 2 eggs
- ½ bunch Chives
- ½ bunch Dill
- 2 Tbsps Sesame seeds
- 2 Tbsps Canola oil
Preparation steps
Thaw filo sheets. Cut into long strips 4 cm (approximately 1 1/2 inches) wide and cover with a damp cloth.
Rinse fish fillets, pat dry, cut in half lengthwise and place in a bowl.
Peel garlic and crush in a garlic press.
In a bowl, combine garlic with mustard, salt, pepper and 1 egg. Whisk to combine. Pour mixture on fish and turn gently to coat.
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.
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.
Separate the remaining egg and whisk the white. Coat each medallion with egg whites.
Rinse chives and dill and shake dry.
Wrap a chive around the filo on each medallion and tie the chive into a knot.
Finely chop the dill. Whisk dill with egg yolk and sesame seeds in a small bowl.
Dip the top of each medallion into the egg yolk mixture.
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.