Pollock with Spelt and Tomato Sauce

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Pollock with Spelt and Tomato Sauce
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Health Score:
9,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 45 min.
Ready in

Ingredients

for
4
Ingredients
100 grams Spelt
400 milliliters Vegetable broth
350 grams green Beans
salt
2 onions
400 grams Cherry tomatoes
4 Alaska pollock fillets (120 grams each)
4 tablespoons olive oil
1 tablespoon butter
200 milliliters puréed tomatoes
freshly ground peppers
2 small cans Saffron (0.1 grams each)
fresh Dill (for garnish)
How healthy are the main ingredients?
saltonionolive oiltomatoDill

Preparation steps

1.

Cook the spelt in 400 ml of vegetable broth (approximately 1 1/2 cups) over low heat for about 40 minutes. Remove from the heat and leave to soak for about 30 minutes.

Meanwhile, trim and rinse the beans and cut in half. Blanch in salted water for 8-10 minutes, rinse in cold water and drain.

2.

Peel the onions and cut into rings. Rinse the cherry tomatoes. Rinse the fish fillet and pat dry with kitchen paper.

Heat some olive oil and butter in a pan. Sweat the onion rings until translucent. Add the cherry tomatoes, the drained spelt and the puréed tomatoes and cook everything together for 5 minutes, stirring occasionally. Season with salt and pepper.

3.

Heat some more olive oil in a pan and fry the fish fillets on each side for 3-4 minutes. Season with salt and pepper and after turning, shower with the saffron.

Add the beans to the tomatoes and heat through.

Transfer the tomato sauce to soup bowls. Drain the fish on paper towels and place on the vegetables. Serve garnished with fresh dill.