Pollock with Zucchini and Pine Nuts
Nutritional values
(Percentage of daily recommendation)
| Calorie | 360 cal. | (17 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 45.3 μg | (76 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.9 mg | (108 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 986 mg | (25 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 101 μg | (51 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 36 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 4 g |
Preparation steps
Preheat the oven to 180°C (approximately 350°F) convection.
Rinse the pollock fillets and pat dry. Place on 4 pieces of parchment paper (drizzled with a little oil). Pluck the parsley leaves, rinse, pat dry and chop coarsely. Distribute the parsley and pine nuts on the fillets, drizzle with olive oil and season with salt and pepper. Squeeze juice from lemon and drizzle over the fish. Fold parchment paper over the fish fillets and seal well. Bake in preheated oven for about 25 minutes.
In the meantime, rinse zucchini, trim and cut diagonally into thick slices. Peel garlic and finely chop. Sauté garlic with the zucchini slices in 3 tablespoons hot oil for about 5 minutes while stirring. Season with salt and pepper. Divide zucchini among 4 plates, unwrap the fish fillets and arrange on the zucchini slices. Serve hot.
