Pollock with Peas and Scallions

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(1 vote)
Pollock with Peas and Scallions
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
354
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie354 cal.(17 %)
Protein35 g(36 %)
Fat13 g(11 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage5.1 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.3 mg(19 %)
Vitamin K42 μg(70 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.9 mg(82 %)
Niacin13.2 mg(110 %)
Vitamin B₆0.9 mg(64 %)
Folate108 μg(36 %)
Pantothenic acid0.9 mg(15 %)
Biotin9.6 μg(21 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C37 mg(39 %)
Potassium1,083 mg(27 %)
Calcium114 mg(11 %)
Magnesium89 mg(30 %)
Iron2.8 mg(19 %)
Iodine109 μg(55 %)
Zinc0.9 mg(11 %)
Saturated fatty acids7.2 g
Uric acid111 mg
Cholesterol115 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
150 grams peas
150 grams Snow peas
3 scallions
4 garlic cloves
salt
4 Pollock (each 140 grams)
400 grams green Beans
400 milliliters Vegetable broth
200 milliliters dry white wine
3 Tbsps White vinegar
1 tsp Mustard seed
1 tsp dried Dill
freshly ground peppers
3 Tbsps butter
How healthy are the main ingredients?
Snow peaDillgarlic clovesalt

Preparation steps

1.

Thaw the frozen peas. Rinse and string the snow peas. Rinse, trim and chop the scallions. Peel the garlic.

2.

Rinse the fish fillet and pat dry with paper towels. Trim beans and rinse. Blanch thawed peas along with the snow peas in boiling salted water for about 3 minutes. Then immediately rinse under cold water and drain.

3.

Blanch green beans in salted boiling water for about 8 minutes and rinse under cold water. Drain well.

4.

Bring vegetable broth, white wine, vinegar, mustard seeds and dill to a boi. Add the fish, cover and cook over low heat until done, 6-8 minutes. Meanwhile, heat the butter in a pan, add peas, snow peas, scallions and garlic and cook, turning occasionally for 5 minutes. Season with salt and pepper. Spread on plates.

5.

To serve, drain the fish on paper towels and arrange on the vegetables.