Prosciutto-Wrapped Pollock
Prosciutto-Wrapped Pollock - This delicate fish wrapped in prosciutto is mildly spicy
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.
(Percentage of daily recommendation)
| Calorie | 291 cal. | (14 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 19.3 μg | (32 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.5 mg | (104 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 15.4 μg | (34 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 852 mg | (21 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 271 μg | (136 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 373 mg | |||
| Cholesterol | 152 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 2 Pollock (about 170 grams)
- peppers
- 2 slices Prosciutto (thinly sliced)
- 1 Zucchini (300 grams)
- 1 garlic clove
- 2 Tbsps olive oil
- 3 Tbsps dry Vermouth (or black tea)
- ½ cup white wine (or pear juice)
- ½ cup Vegetable broth
- salt
- 2 sprigs mint
Kitchen utensils
Preparation steps
Rinse fish, pat dry and season with pepper. Wrap each fillet with 1 slice of prosciutto and secure with wooden skewers, if desired.
Rinse zucchini, wipe dry and trim. Cut lengthwise into thin slices with a mandoline.
Peel the garlic and cut into thin slices.
Heat 1 tablespoon oil in a large pot over medium heat and sauté garlic until translucent.
Add zucchini and sauté, stirring carefully, for 1 minute.
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.
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.
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.
