Pollock with Peas and Scallions
Nutritional values
(Percentage of daily recommendation)
| Calorie | 354 cal. | (17 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 42 μg | (70 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,083 mg | (27 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 109 μg | (55 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 111 mg | |||
| Cholesterol | 115 mg | |||
| Complete sugar | 6 g |
Ingredients
- 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
Preparation steps
Thaw the frozen peas. Rinse and string the snow peas. Rinse, trim and chop the scallions. Peel the garlic.
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.
Blanch green beans in salted boiling water for about 8 minutes and rinse under cold water. Drain well.
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.
To serve, drain the fish on paper towels and arrange on the vegetables.
