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EatSmarter exclusive recipe

Prosciutto-Wrapped Pollock

on Zucchini

3
Average: 3 (1 vote)
(1 vote)
Prosciutto-Wrapped Pollock
291
calories
Calories

Prosciutto-Wrapped Pollock - This delicate fish wrapped in prosciutto is mildly spicy

0
Print
easy
Difficulty
30 min.
Preparation
ready in 35 min.
Ready in
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie291 kcal(14 %)
Protein41 g(42 %)
Fat10 g(9 %)
Carbohydrates4 g(3 %)
Sugar added2 g(8 %)
Roughage2 g(7 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.7 μg(9 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.5 mg(104 %)
Vitamin B₆0.6 mg(50 %)
Folate57 μg(19 %)
Pantothenic acid0.7 mg(12 %)
Biotin15.4 μg(34 %)
Vitamin B₁₂5.3 μg(177 %)
Vitamin C15 mg(16 %)
Potassium852 mg(21 %)
Calcium86 mg(9 %)
Magnesium86 mg(29 %)
Iron3.4 mg(23 %)
Iodine271 μg(136 %)
Zinc1.8 mg(26 %)
Saturated fatty acids1.7 g
Uric acid373 mg
Cholesterol152 mg
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 2 servings
2
Pollock (about 170 grams)
2 slices
Prosciutto (thinly sliced)
1
Zucchini (300 grams)
1
2 tablespoons
3 tablespoons
dry Vermouth (or black tea)
½ cup
White wine (or pear juice)
½ cup
2 sprigs
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Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Baking sheet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Mandoline, 1 Slotted spatula, 1 Lid

Preparation steps

Step 1/8
Prosciutto-Wrapped Pollock preparation step 1

Rinse fish, pat dry and season with pepper. Wrap each fillet with 1 slice of prosciutto and secure with wooden skewers, if desired.

Step 2/8
Prosciutto-Wrapped Pollock preparation step 2

Rinse zucchini, wipe dry and trim. Cut lengthwise into thin slices with a mandoline.

Step 3/8
Prosciutto-Wrapped Pollock preparation step 3

Peel the garlic and cut into thin slices.

Step 4/8
Prosciutto-Wrapped Pollock preparation step 4

Heat 1 tablespoon oil in a large pot over medium heat and sauté garlic until translucent.

Step 5/8
Prosciutto-Wrapped Pollock preparation step 5

Add zucchini and sauté, stirring carefully, for 1 minute.

Step 6/8
Prosciutto-Wrapped Pollock preparation step 6

Add vermouth, white wine and broth and cook over medium heat, covered, for 6 minutes. Season with salt and pepper. Keep warm on the stove.

Step 7/8
Prosciutto-Wrapped Pollock preparation step 7

Heat the remaining oil in a skillet. Fry pieces of fish on each side over high heat. Place on a baking sheet and bake in preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) for 6 minutes.

Step 8/8
Prosciutto-Wrapped Pollock preparation step 8

Rinse mint, shake dry, pluck leaves and chop coarsely. Fold into the zucchini. To serve, distribute vegetables on plates and place the fish on top.

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