Pollock with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 334 cal. | (16 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 22.4 μg | (37 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 10.7 mg | (89 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 820 mg | (21 %) | ||
| Calcium | 31 mg | (3 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 100 μg | (50 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 18 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 3 g |
Ingredients
Preparation steps
Preheat the oven to 180°C (approximately 350°F) convection.
Rinse the parsley, shake dry, pluck off the leaves and chop. Set some parsley leaves aside for garnish. Peel garlic and chop finely. Mix softened butter with the parsley and the garlic and then place in the refrigerator. Rinse the tomatoes, remove stalks and cut into thin slices. Drain the olives and cut into thin rings. Peel the onions and cut into thin rings. Rinse the fish fillets, pat dry, sprinkle with lemon juice and season with salt and pepper.
Cut 4 large pieces of foil and brush with olive oil. Place fish fillets on foil sheets and cover with tomatoes, onions and olives. Cut the herb butter into small pieces and scatter over fish. Seal the packets. Bake in preheated oven for 15-20 minutes.
Place a packet on each plate, open carefully and garnish with the parsley. Serve with some fresh white bread, if desired.
