EatSmarter exclusive recipe

Prosciutto-Wrapped Pollock

on Zucchini
3.833335
Average: 3.8 (6 votes)
(6 votes)
Prosciutto-Wrapped Pollock

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

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Health Score:
8,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 35 min.
Ready in
Calories:
291
calories
Calories

Healthy, because

Even smarter

Nutritional values

With the protein-rich fish meal you already cover the daily requirement of vitamin B12 and iodine. Vitamin B12 is needed for the formation of red blood cells and is important for the maintenance of the protective nerve layer. With the trace element iodine we stay mentally and physically fit and active.

Fresh fish smells pleasantly of sea and salt water, in no case fishy. The pollack fillet is best prepared on the day of purchase.

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(43 %)
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(23 %)
Saturated fatty acids1.7 g
Uric acid373 mg
Cholesterol152 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 Pollock (about 170 grams)
peppers
2 slices Prosciutto (thinly sliced)
1 zucchini (300 grams)
1 garlic
2 tablespoons olive oil
3 tablespoons dry Vermouth (or black tea)
½ cup white wine (or pear juice)
½ cup Vegetable broth
salt
2 sprigs mint
How healthy are the main ingredients?
olive oilmintzucchinigarlicsalt
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

1.
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.

2.
Prosciutto-Wrapped Pollock preparation step 2

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

3.
Prosciutto-Wrapped Pollock preparation step 3

Peel the garlic and cut into thin slices.

4.
Prosciutto-Wrapped Pollock preparation step 4

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

5.
Prosciutto-Wrapped Pollock preparation step 5

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

6.
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.

7.
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.

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.