Pollock with Onions and Grilled Tomatoes
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 25 min.
Ready in
Calories:
327
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 327 cal. | (16 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 15.2 μg | (25 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11 mg | (92 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 45 μg | (15 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 847 mg | (21 %) | ||
| Calcium | 17 mg | (2 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 100 μg | (50 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 19 mg | |||
| Cholesterol | 107 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 red onions
- 2 Tbsps olive oil
- 2 Tbsps butter
- 4 Tbsps Bread flour (substitute white breadcrumbs)
- salt
- peppers
- 4 Pollock (160 grams each)
- 4 Tomatoes
- 2 Tbsps white balsamic vinegar
- 1 Tbsp finely chopped parsley
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.
