Pollock with Dill Potatoes
Pollock with dill potatoes - Crispy fried fish with a creamy side dish.
Healthy, because
Even smarter
Nutritional values
The fish scores with a lot of protein, which we need as building material for cells, muscles, messenger substances and antibodies. We need vitamin B6 for the protein metabolism, how practical that already 100 grams of pollack cover our daily requirements. Potatoes give us a long-lasting feeling of satiety through complex carbohydrates. Supposedly they are also able to lower the blood pressure.
Pollock is actually a family meal, as children also like this mild fish - no wonder that the popular fish fingers are made from this fish. In addition, the pollock is almost always boneless. The fish belongs to the local fish and is mainly found in the Atlantic Ocean. Even if the name suggests otherwise, it has nothing to do with salmon. Nevertheless, the dill potato tastes just as delicious with a fried salmon fillet. If you would like to make the dish a little easier to prepare, then cook the potato in the oven with just one tablespoon of oil and instead of the cream sauce, mix a dill-curd dip made of low-fat curd, dill, salt, pepper and a little water.
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.6 g | (9 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 11.4 mg | (95 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 2.4 μg | (5 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,055 mg | (26 %) | ||
| Calcium | 30 mg | (3 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 91 μg | (46 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 27 mg | |||
| Cholesterol | 89 mg |
Ingredients
- Ingredients
- 600 grams waxy potatoes
- 2 onions
- 2 tsps butter
- salt
- peppers
- 200 milliliters Vegetable broth
- 200 milliliters Soy creamer
- 4 Pollock (each 130 grams)
- 2 Tbsps Pastry flour
- Dill
Preparation steps
Peel, rinse and slice the potatoes. Peel the onions, cut in half lengthwise and cut into wedges.
Heat 1 teaspoon butter in a pan and sauté onions and potatoes over high heat for about 3 minutes. Season with salt and pepper. Stir in broth and soy cream and simmer, covered, for about 15 minutes over low heat.
Meanwhile, rinse pollock, pat dry, season with salt and pepper and sprinkle with flour. Heat the remaining butter in another pan. Fry pollock over medium heat on each side for 2-3 minutes.
Rinse dill, shake dry, pluck fronds and add to the potatoes. Season with salt and pepper and serve with the pollock on 4 warmed plates.
