Family Meal (2 Adults and 2 Kids)

Pollock with Tomato-Bread Salad

Family Dining (2 Adults and 2 Children)
5
Average: 5 (3 votes)
(3 votes)
Pollock with Tomato-Bread Salad

Pollock with Tomato-Bread Salad - The crisp, golden brown Pollock attracts even the biggest fish stick fans!

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Health Score:
8,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
553
calories
Calories

Healthy, because

Even smarter

Nutritional values

The pollock covers the daily requirement of iodine for all family members, which is indispensable for the formation of the important thyroid hormones.

Do you want more of the valuable polyunsaturated fatty acids? Replace the cornflakes with 70 grams of finely chopped walnuts and leave out the egg and milk altogether.

1 serving contains
(Percentage of daily recommendation)
Calorie553 kcal(26 %)
Protein47 g(48 %)
Fat16 g(14 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Calorie369 kcal(18 %)
Protein31 g(32 %)
Fat11 g(9 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D2.3 μg(12 %)
Vitamin E5.1 mg(43 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin14.3 mg(119 %)
Vitamin B₆0.7 mg(50 %)
Folate85 μg(28 %)
Pantothenic acid1.4 mg(23 %)
Biotin24.1 μg(54 %)
Vitamin B₁₂5.8 μg(193 %)
Vitamin C30 mg(32 %)
Potassium1,015 mg(25 %)
Calcium79 mg(8 %)
Magnesium93 mg(31 %)
Iron3.3 mg(22 %)
Iodine287 μg(144 %)
Zinc2.5 mg(31 %)
Saturated fatty acids1.9 g
Uric acid401 mg
Cholesterol225 mg
1 Kinderportion enthält
Vitamin A0.2 mg(25 %)
Vitamin D1.5 μg(8 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.5 mg(79 %)
Vitamin B₆0.4 mg(29 %)
Folate56 μg(19 %)
Pantothenic acid1 mg(17 %)
Biotin16.1 μg(36 %)
Vitamin B₁₂3.8 μg(127 %)
Vitamin C20 mg(21 %)
Potassium677 mg(17 %)
Calcium53 mg(5 %)
Magnesium62 mg(21 %)
Iron2.2 mg(15 %)
Iodine191 μg(96 %)
Zinc1.6 mg(20 %)
Saturated fatty acids1.3 g
Uric acid268 mg
Cholesterol150 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 tomatoes (about 100 grams)
1 small onion
120 milliliters Vegetable broth
3 tablespoons balsamic vinegar
4 tablespoons Canola oil
salt
peppers
600 grams Pollock
100 grams Corn flakes
1 egg
1 tablespoon
3 tablespoons Pastry flour (about 45 grams)
3 slices day-old Whole Wheat Bread (about 50 grams)
How healthy are the main ingredients?
tomatoonionsaltegg
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Bowl, 1 Measuring cups, 1 Tablespoon, 1 Whisk, 1 Salad server, 1 Large knife, 1 Freezer bag, 1 Rolling pin, 2 large Plates, 1 deep Plate, 1 Fork, 1 Non-stick pan, 1 Slotted spatula, 1 Paper towel

Preparation steps

1.
Pollock with Tomato-Bread Salad preparation step 1

Rinse tomatoes, cut out stems and cut tomatoes into bite-sized pieces. Peel onion and very finely chop.

2.
Pollock with Tomato-Bread Salad preparation step 2

In a bowl, combine the vegetable broth, vinegar and 2 tablespoons oil and season with salt and pepper. Fold in the diced tomatoes.

3.
Pollock with Tomato-Bread Salad preparation step 3

Rinse the fish fillets, pat dry and cut into wide strips. Season with salt and pepper.

4.
Pollock with Tomato-Bread Salad preparation step 4

Place the cornflakes in a freezer bag and finely crumble with a rolling pin. Spread the crumbs on a large plate.

5.
Pollock with Tomato-Bread Salad preparation step 5

Whisk together egg and milk in a deep dish. Place the flour in a shallow dish.

6.
Pollock with Tomato-Bread Salad preparation step 6

Dredge the fish strips in the flour and then coat with the egg mixture. 

7.
Pollock with Tomato-Bread Salad preparation step 7

Allow fish to drain and then toss in the cornflakes, pressing to adhere. 

8.
Pollock with Tomato-Bread Salad preparation step 8

Dice the bread and toast in a dry nonstick skillet over medium heat until it is crispy. Sprinkle over the tomato salad.

9.
Pollock with Tomato-Bread Salad preparation step 9

Heat the remaining oil in the skillet over medium-high heat. Fry fish strips in batches until golden brown and crisp, 3-4 minutes on each side. Drain briefly on paper towels. Serve with tomato and bread salad.