Pollock with Cucumber and Mustard Sauce
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(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
504
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 504 cal. | (24 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 17.7 μg | (30 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 4.4 μg | (147 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 1,000 mg | (25 %) | ||
| Calcium | 168 mg | (17 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 111 μg | (56 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 20.5 g | |||
| Uric acid | 15 mg | |||
| Cholesterol | 173 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the pollock
- 1 shallot
- 1 Cucumber
- 2 Tbsps butter
- 1 Tbsp lemon juice
- 125 milliliters Vegetable broth
- salt
- freshly ground peppers
- 600 grams Pollock
- For the sauce
- 1 Tbsp butter
- 1 Tbsp Pastry flour
- 250 grams Whipped cream
- 250 milliliters milk
- 2 Tbsps grained Mustard
- 2 Tbsps chopped Dill
Preparation steps
1.
For the sauce: Heat butter in a small saucepan. Stir in flour and cook briefly. Deglaze with cream and milk, bring to a boil, stirring constantly, and add mustard. Simmer for about 15 minutes, then season with salt and pepper.
2.
For the pollock: Peel and mince shallots.
3.
Rinse cucumber, then peel, cut in half lengthwise, remove seeds and cut into thin slices.
4.
Heat butter in a pan and cook shallots and cucumbers. Deglaze with lemon juice and vegetable stock, then season with salt and pepper. Boil, cover and simmer for about 8 minutes.
5.
Cut pollock into pieces and add to pan. Cover and simmer 8 minutes more, until done.
6.
Remove pollock from pan and keep warm. Stir sauce into vegetables and season to taste.
Plate pollock and serve with vegetables.
