Pollock with Pesto Crust

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Pollock with Pesto Crust

Pollock with Pesto Crust - Delicate fish with crispy topping.

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
370
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie370 cal.(18 %)
Protein27 g(28 %)
Fat22 g(19 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage5.3 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin9 mg(75 %)
Vitamin B₆0.5 mg(36 %)
Folate90 μg(30 %)
Pantothenic acid0.5 mg(8 %)
Biotin6.4 μg(14 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C27 mg(28 %)
Potassium1,134 mg(28 %)
Calcium231 mg(23 %)
Magnesium81 mg(27 %)
Iron2.4 mg(16 %)
Iodine70 μg(35 %)
Zinc1.8 mg(23 %)
Saturated fatty acids6 g
Uric acid27 mg
Cholesterol66 mg

Ingredients

for
4
Ingredients
2 Fennel bulb
2 onions
200 grams Cherry tomatoes
1 sprig rosemary
1 tsp butter (5 grams)
300 milliliters Vegetable broth
salt
peppers
400 grams Pollock
2 Tbsps lemon juice
1 pc Parmesan (30 grams)
50 grams whole-grain Oats
4 Tbsps Basil pesto (80 grams, from a jar)
How healthy are the main ingredients?
OatsParmesanrosemaryFennel bulbonionsalt

Preparation steps

1.

Rinse, trim and chop fennel bulbs. Peel onions and chop. Rinse tomatoes. Rinse rosemary, shake dry, pluck needles and finely chop.

2.

Heat butter in a pan. Add fennel and onions and sauté over medium heat for 3-4 minutes. Pour in broth and simmer for 3-4 minutes. Add tomatoes and rosemary and season with salt and pepper.

3.

Pour vegetable mixture into a baking dish.

4.

Rinse fish under cold water, pat dry and season both sides with salt and pepper. Sprinkle with lemon juice and place fish on the vegetables.

5.

Grate Parmesan and mix with oats and pesto. Spread over fish and bake in preheated oven at 200°C (fan oven 180°C; gas mark 3) (approximately 400°F/convection 350°F) until golden brown, 20-25 minutes. Serve hot.

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