Pollock with Asparagus and Potatoes

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Pollock with Asparagus and Potatoes

Pollock with Asparagus and Potatoes - Hearty cooked dish with crunchy asparagus and tender fish.

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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
335
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie335 kcal(16 %)
Protein34 g(35 %)
Fat13 g(11 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.2 mg(43 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.8 mg(73 %)
Niacin13.6 mg(113 %)
Vitamin B₆0.7 mg(50 %)
Folate161 μg(54 %)
Pantothenic acid1.2 mg(20 %)
Biotin3 μg(7 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C56 mg(59 %)
Potassium1,265 mg(32 %)
Calcium47 mg(5 %)
Magnesium88 mg(29 %)
Iron2.2 mg(15 %)
Iodine110 μg(55 %)
Zinc1.1 mg(14 %)
Saturated fatty acids4.3 g
Uric acid49 mg
Cholesterol101 mg
Author of this recipe:

Ingredients

for
4
Ingredients
500 grams
300 grams
white Asparagus
300 grams
green Asparagus
600 grams
1 splash
1 piece
Horseradish (15 grams)
2 tablespoons
1 tablespoon
Butter (15 grams)
1

Preparation steps

1.

Rinse and scrub the potatoes and cook in a pot of boiling salted water until knife-tender, about 25 minutes.

2.

Meanwhile, peel the lower third of the green asparagus and cut off the woody ends. Leave the white asparagus whole. Cook the white asparagus in a pot of simmering salted water over low heat for 15-20 minutes. Cook the green asparagus in a pot of simmering salted water over low heat, 10-12 minutes. Remove and drain.

3.

Drain the potatoes and let stand to evaporate the water. Peel and slice. Cut the asparagus diagonally into finger-sized pieces.

4.

Risne the fish, pat dry, divide it into bite-size pieces and season with salt, pepper and 1 squeeze of lemon juice. Horseradish, peel, slice into strips.

5.

Heat oil in a pan. Saute the fish over medium heat until cooked through, 2-3 minutes per side, remove. . Wipe skillet. Heat the butter in it. Add the potatoes and saute briefly and vigorously, add the asparagus and saute, stirring until piping hot, about 3 minutes.

6.

Carefully place the fish on plates and season with salt and pepper. Sprinkle with horseradish. Rinse the lemon  pat dry, cut into slices and divide among the plates.