Pollock with Vegetables and Pasta
Nutritional values
(Percentage of daily recommendation)
| Calorie | 534 cal. | (25 %) | ||
| Protein | 37.52 g | (38 %) | ||
| Fat | 13.24 g | (11 %) | ||
| Carbohydrates | 66.31 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.23 g | (21 %) |
| Vitamin A | 1,493.64 mg | (186,705 %) | ||
| Vitamin D | 1.47 μg | (7 %) | ||
| Vitamin E | 1.08 mg | (9 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.34 mg | (31 %) | ||
| Niacin | 10.54 mg | (88 %) | ||
| Vitamin B₆ | 0.53 mg | (38 %) | ||
| Folate | 48.62 μg | (16 %) | ||
| Pantothenic acid | 0.88 mg | (15 %) | ||
| Vitamin B₁₂ | 4.15 μg | (138 %) | ||
| Vitamin C | 29.29 mg | (31 %) | ||
| Potassium | 1,288.33 mg | (32 %) | ||
| Calcium | 178.85 mg | (18 %) | ||
| Magnesium | 121.68 mg | (41 %) | ||
| Iron | 2.93 mg | (20 %) | ||
| Zinc | 1.06 mg | (13 %) | ||
| Saturated fatty acids | 1.53 g | |||
| Cholesterol | 97.52 mg |
Ingredients
- Ingredients
- juice of lemons
- 1 Tbsp Walnut oil
- 2 tsps White vinegar
- 2 shallots
- salt
- freshly ground peppers
- ½ tsp ground cilantro
- 4 carrots
- 2 small Fennel bulb
- 1 Zucchini
- 2 Tbsps olive oil
- 2 sprigs Tarragon
- 4 pcs Pollock (about 160 grams each)
- 250 grams Tagliatelle
Preparation steps
Peel and finely chop shallots. Mix lemon juice with oil, vinegar and shallots and season with salt, pepper and coriander.
Rinse, trim and cut vegetables into very thin strips (julienne). In a pan, sauté vegetables in oil, about 5 minutes. Rinse tarragon.
Cut aluminum foil into 4 rectangles, each about 20 x 30 cm (approximately 8 x 12 inches). Place about 1/4 of the vegetables on each piece of foil. Top with a pollock fillet and 1/2 sprig of tarragon. Drizzle with marinade. Fold foil over to seal and place packets on a baking sheet. Bake on the center rack of a preheated oven at 180°C (approximately 350°F), about 25 minutes.
Cook pasta in a pot of boiling salted water until al dente. Drain. Divide vegetables among plates, top with fish and serve with pasta.
