Pollock with Onions and Grilled Tomatoes

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Pollock with Onions and Grilled Tomatoes
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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 25 min.
Ready in
Calories:
269
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie269 kcal(13 %)
Protein17.44 g(18 %)
Fat13.9 g(12 %)
Carbohydrates19.65 g(13 %)
Sugar added0 g(0 %)
Roughage2.78 g(9 %)
Vitamin A169.76 mg(21,220 %)
Vitamin D0.78 μg(4 %)
Vitamin E1.02 mg(9 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.15 mg(51 %)
Vitamin B₆0.39 mg(28 %)
Folate36.06 μg(12 %)
Pantothenic acid0.47 mg(8 %)
Biotin7.54 μg(17 %)
Vitamin B₁₂2.21 μg(74 %)
Vitamin C23.58 mg(25 %)
Potassium674.58 mg(17 %)
Calcium79.75 mg(8 %)
Magnesium71.17 mg(24 %)
Iron1.53 mg(10 %)
Iodine1.5 μg(1 %)
Zinc0.7 mg(9 %)
Saturated fatty acids4.7 g
Cholesterol66.86 mg

Ingredients

for
4
Ingredients
2 red onions
2 tablespoons olive oil
2 tablespoons butter
4 tablespoons Bread flour (substitute white breadcrumbs)
salt
peppers
4 Pollock (160 grams each)
4 tomatoes
2 tablespoons white balsamic vinegar
1 tablespoon finely chopped parsley
How healthy are the main ingredients?
olive oilparsleyonionsalttomato

Preparation steps

1.

Preheat the oven to 220°C (approximately 425ºF).

2.

Peel the onions and cut into rings. Sauté for 4-5 minutes in some oil until translucent. Remove from the heat, mix in the butter and breadcrumbs and season with salt and pepper.

Rinse the pollock, pat dry and place on an oven rack lined with parchment paper. Distribute the onion mixture over them and bake for about 10 minutes until golden brown.

3.

Rinse the tomatoes, cut out the stalks and cut the tomatoes into slices. Cook on both sides in a grill pan with some oil for 1-2 minutes. Season with salt and pepper and arrange on plates.

Drizzle with the vinegar and arrange the fish on top, Serve garnished with parsley.