Pollock with Zucchini and Pine Nuts

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Average: 5 (2 votes)
(2 votes)
Pollock with Zucchini and Pine Nuts
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
360
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie360 cal.(17 %)
Protein36 g(37 %)
Fat21 g(18 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage3.2 g(11 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E5.8 mg(48 %)
Vitamin K45.3 μg(76 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.8 mg(73 %)
Niacin12.9 mg(108 %)
Vitamin B₆0.7 mg(50 %)
Folate44 μg(15 %)
Pantothenic acid0.2 mg(3 %)
Biotin4.5 μg(10 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C38 mg(40 %)
Potassium986 mg(25 %)
Calcium47 mg(5 %)
Magnesium112 mg(37 %)
Iron3.6 mg(24 %)
Iodine101 μg(51 %)
Zinc1.2 mg(15 %)
Saturated fatty acids3.3 g
Uric acid36 mg
Cholesterol90 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
4 Pollock (each 160 grams, without skin, ready to cook)
1 handful parsley
75 grams Pine nuts
olive oil
Sea salt
freshly ground peppers
1 untreated lemon
2 Zucchini
1 garlic clove
How healthy are the main ingredients?
Pine nutsparsleyolive oillemonZucchinigarlic clove

Preparation steps

1.

Preheat the oven to 180°C (approximately 350°F) convection.

2.

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.

3.

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.