Pollock with Asparagus and Potatoes
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 66.9 μg | (112 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 161 μg | (54 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 1,265 mg | (32 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 110 μg | (55 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 101 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 500 grams waxy potatoes
- salt
- 300 grams white Asparagus
- 300 grams green Asparagus
- 600 grams Pollock
- peppers
- 1 splash lemon juice
- 1 pc Horseradish (15 grams)
- 2 Tbsps Canola oil
- 1 Tbsp butter (15 grams)
- 1 lemon
Preparation steps
Rinse and scrub the potatoes and cook in a pot of boiling salted water until knife-tender, about 25 minutes.
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.
Drain the potatoes and let stand to evaporate the water. Peel and slice. Cut the asparagus diagonally into finger-sized pieces.
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.
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.
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.