Pollock with Vegetables and Mustard Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 821 cal. | (39 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 61 g | (53 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 44.9 μg | (75 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 15.1 mg | (126 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 13.6 μg | (30 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,349 mg | (34 %) | ||
| Calcium | 310 mg | (31 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 123 μg | (62 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 36 g | |||
| Uric acid | 66 mg | |||
| Cholesterol | 239 mg | |||
| Complete sugar | 14 g |
Ingredients
- For the pollock and vegetables
- 100 grams shallots
- 1 Cucumber (rinsed, halved lengthwise, seeded and cut into 0.5 cm thick slices)
- 200 grams Frozen pea (thawed)
- 2 Tbsps butter
- 1 Tbsp lemon juice
- 125 milliliters Vegetable broth
- salt
- freshly ground peppers
- 600 grams Pollock
- For the sauce
- 2 Tbsps butter
- 2 Tbsps Pastry flour
- ½ l Whipped cream
- ½ l milk
- 2 Tbsps Mustard
- ½ sm can Saffron
- parsley (for garnish)
Preparation steps
For the sauce, sauté the butter with the flour while whisking. Pour in cream and milk, bring to a boil while stirring, and stir in mustard and saffron.
Simmer for about 15 minutes and season with salt and pepper.
For the pollock and vegetables, peel shallots and cut into rings.
Peel cucumber, half lengthwise, remove seeds and cut into thin slices.
Sauté shallots and cucumber pieces in butter until soft. Pour in lemon juice and vegetable stock and season with salt and pepper. Bring to a boil, cover and simmer about 8 minutes.
Cut pollock fillets into serving pieces.
Mix thawed peas into the vegetables and place the fish on top. Season with salt and pepper, cover and simmer until cooked through, about 8 minutes.
Lift the fish carefully from the bed of vegetables. Stir the mustard sauce into the vegetables and transfer to a bowl. Serve sauce and vegetables with the fish and garnish with parsley leaves.
