Pollock with Leeks

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Pollock with Leeks
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Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
454
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie454 cal.(22 %)
Protein42 g(43 %)
Fat11 g(9 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.3 mg(28 %)
Vitamin K99 μg(165 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.9 mg(82 %)
Niacin16.4 mg(137 %)
Vitamin B₆1.3 mg(93 %)
Folate236 μg(79 %)
Pantothenic acid1 mg(17 %)
Biotin5 μg(11 %)
Vitamin B₁₂4.6 μg(153 %)
Vitamin C85 mg(89 %)
Potassium1,941 mg(49 %)
Calcium143 mg(14 %)
Magnesium121 mg(40 %)
Iron3.9 mg(26 %)
Iodine141 μg(71 %)
Zinc1.4 mg(18 %)
Saturated fatty acids5.3 g
Uric acid169 mg
Cholesterol122 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
700 grams Pollock
juice of lemons
3 stalks Leeks
200 milliliters white wine
2 Tbsps butter
salt
freshly ground peppers
1 tsp cornstarch
700 grams potatoes
parsley (for garnish)
How healthy are the main ingredients?
Leekpotatolemonsaltparsley

Preparation steps

1.

Peel potatoes and cook in salted boiling water, about 25 minutes. 

2.

Divide fish into 4 portions, season with salt and pepper and sprinkle with lemon juice.

3.

Rinse, trim and cut leeks crosswise into rings. In a large, shallow pan, sauté leeks in hot, melted butter. Add wine and season with salt and pepper. Simmer about 3 minutes. Mix cornstarch with a little water until smooth, stir with leeks and boil, stirring, until thickened.

4.

Place fish on leeks. Cover and simmer over low heat, about 5 minutes.

5.

Drain potatoes. Divide leeks among plates, top with fish and sprinkle with parsley. Serve with potatoes.