Pollock with Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 554 cal. | (26 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 66.6 μg | (111 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 959 mg | (24 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 101 μg | (51 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 65 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 300 grams Pollock
- 1 onion
- 1 garlic clove
- 1 Lime
- 1 tsp Mustard
- 3 Tbsps olive oil
- 100 grams Rice
- 100 milliliters Tomato juice
- 100 milliliters Vegetable broth
- 1 bunch cilantro
- 3 Tbsps Sour cream
- salt
- peppers
- Cumin
Preparation steps
Rinse the lime with hot water, remove the peel with a zester, cut in half, squeeze one half, and cut the other into wedges. Mix together the mustard, lime juice, 2 tablespoons olive oil and salt and pepper. Rinse the fish, pat dry and cut into serving pieces. Place the fish in a shallow baking dish and cover with the lime sauce.
Peel the onion and cut into thin wedges. Peel the garlic and press through a garlic press. Heat the remaining olive oil and saute the onions and garlic. Add the rice and saute briefly and season with salt and pepper. Pour in the tomato juice and vegetable broth, cover and cook over low heat for 20 minutes. Rinse the cilantro, pluck leaves from the stems and finely chop half.
Season the sour cream with a little cumin, salt and pepper and stir in the chopped cilantro. Broil the marinated fish fillets for about 8 minutes until golden brown. Spoon the tomato rice onto plates, top with the fish fillets and garnish each with a large dollop of sour cream. Top with the lime wedges and cilantro leaves and serve.
