Potato-Crusted Pollock with Zucchini and Tomatoes
Healthy, because
Even smarter
Nutritional values
Coalfish has nothing to do with salmon (Salm), but belongs to the cod-like fishes. While the reddish meat of salmon is very rich in fat and thus provides a lot of omega-3 fatty acids, the light-coloured meat of coalfish is very low in fat and has little of these valuable fatty acids to offer. As an important component of thyroid hormones, iodine is involved in the energy metabolism.
If you like it spicier, you can also replace the starch for the potato crust with parmesan - this saves carbohydrates on the side!
(Percentage of daily recommendation)
| Calorie | 434 cal. | (21 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 10.5 mg | (88 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 13.3 mg | (111 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 1,298 mg | (32 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 105 μg | (53 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 216 mg |
Ingredients
- Ingredients
- 400 grams waxy potatoes
- 1 Tbsp cornstarch (20 g)
- salt
- peppers
- 4 slices Pollock (each about 150 g)
- 3 stalks parsley
- 2 eggs
- 4 Tbsps sunflower oil
- 2 Zucchini
- 4 Tomatoes
- 2 Tbsps olive oil
- 3 Tbsps lemon juice
Preparation steps
Scrub the potatoes thoroughly. Coarsely grate and wrap in paper towel. Squeeze out the excess liquid. In a bowl, toss the grated potato with the cornstarch, and season with salt and pepper to taste.
Rinse pollock under cold water, pat dry and season with salt and pepper to taste.
Rinse the parsley, shake dry, pluck leaves and chop. Separate the eggs (reserve the whites for another recipe). In a bowl, whisk the yolks with the parsley. Dip the fish in the egg mixture on both sides and crust with the potatoes, pressing to adhere.
Heat the sunflower oil in a nonstick skillet set over low heat. Add the fillets and sear until golden brown, about 4 minutes per side.
Meanwhile, rinse the zucchini and slice on a diagonal. Blanch in a pot of boiling salted water, about 2 minutes. Drain.
Rinse the tomatoes, blanch in boiling salted water, peel, halve, remove seeds and cut into small cubes.
In a bowl, toss the zucchini with the tomato, olive oil and lemon juice, and season with salt and pepper to taste. To serve, divide the vegetables between 4 plates and top with the fish. Serve immediately.
