Pollock Patties
Pollock Patties - Protein power from the sea
Healthy, because
Even smarter
Nutritional values
Onions and related plants like shallots and garlic keep the intestinal flora healthy and promote digestion. The reason for this is the abundant sulfur-containing essential oils. The favorable milk product Curd cheese is bursting with bone-strengthening calcium and satisfying protein.
For a lactose-free version of the dip to go with the pollock meatballs, you can simply replace the cottage cheese with the lactose-free alternative or choose a plant-based yogurt.
(Percentage of daily recommendation)
| Calorie | 460 cal. | (22 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 24 μg | (40 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.3 mg | (118 %) | ||
| Niacin | 17.8 mg | (148 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 18.3 μg | (41 %) | ||
| Vitamin B₁₂ | 6.7 μg | (223 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 1,093 mg | (27 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 138 μg | (69 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 327 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- 28 ozs Pollock
- 2 eggs
- salt
- 4 ozs Whole Grain Spelt Flour
- peppers
- 2 handfuls Fresh herbs
- Red pepper flakes
- 1 shallot
- 9 ozs Greek yogurt
- 2 tsps grainy mustard
- 2 Tbsps Canola oil
- 1 organic lemon
Kitchen utensils
Preparation steps
For the pollock patties, peel and finely dice the onion and garlic. Rinse the pollock fillet, pat dry, and cut into pieces. Blend fish with eggs, salt, flour, and pepper in a blitz chopper to a not too fine mass. Wash herbs, shake dry, chop finely, and mix in half of them with chili flakes. With wet hands form 8 meatballs from the mass.
For the dip, peel and finely dice shallot and place in a bowl with the remaining herbs. Mix with yogurt, 1-2 tablespoons water, and mustard, and season with salt and pepper.
Fry the pollock patties in batches in a frying pan. Heat 1 tablespoon of oil in each and fry the pollock patties in it, turning, for approx. 10 minutes over medium heat until golden brown. Arrange on a platter. Rinse lemon and cut into wedges. Place dip next to it and serve lemon wedges separately for drizzling.
