Pollock with Leeks

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Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
454
calories
Calories
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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 %)
Our nutritional traffic light explained
more nutritional values 
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
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
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
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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.

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