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Pollock with leeks
(0 votes)
Health Score:
73 / 100
Difficulty:
easy
Preparation:
30 min.
Preparation
Calories:
454
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 454 cal. | (22 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 99 μg | (165 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 16.4 mg | (137 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 236 μg | (79 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 85 mg | (89 %) | ||
| Potassium | 1,941 mg | (49 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 141 μg | (71 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 169 mg | |||
| Cholesterol | 122 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
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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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