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Ingredients

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Prosciutto-Wrapped Pollock

Prosciutto-Wrapped Pollock

on Zucchini
30 min., ready in 35 min.
Time:
291
calories
Calories:
Health Score:
63 / 100
Ingredientsfor  
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
How healthy are the main ingredients?
olive oilmintZucchinigarlic clovesalt
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie291 cal.(14 %)
Protein41 g(42 %)
Fat10 g(9 %)
Carbohydrates4 g(3 %)
Sugar added2 g(8 %)
Roughage2 g(7 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

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

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