Roasted Fillet of Pollock with Sauerkraut

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Roasted Fillet of Pollock with Sauerkraut
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Health Score:
60 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
411
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie411 cal.(20 %)
Protein33 g(34 %)
Fat17 g(15 %)
Carbohydrates21 g(14 %)
Sugar added6 g(24 %)
Roughage5.2 g(17 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.2 μg(1 %)
Vitamin E2.6 mg(22 %)
Vitamin K55.9 μg(93 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.8 mg(73 %)
Niacin11.2 mg(93 %)
Vitamin B₆1 mg(71 %)
Folate90 μg(30 %)
Pantothenic acid0.5 mg(8 %)
Biotin1.9 μg(4 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C42 mg(44 %)
Potassium1,291 mg(32 %)
Calcium108 mg(11 %)
Magnesium76 mg(25 %)
Iron2.1 mg(14 %)
Iodine119 μg(60 %)
Zinc0.8 mg(10 %)
Saturated fatty acids9.2 g
Uric acid45 mg
Cholesterol123 mg
Complete sugar15 g

Ingredients

for
4
Ingredients
1 onion
2 Tbsps butter
800 grams Sauerkraut
salt (and)
freshly ground peppers
2 Tbsps honey
1 bay leaf
200 milliliters dry Sparkling wine
2 Tbsps Pastry flour
600 grams Pollock
2 Tbsps butter (for cooking)
125 grams Grape
How healthy are the main ingredients?
SauerkrautGrapehoneyonionsalt

Preparation steps

1.

Peel the onion, chop and saute briefly in butter in a pot. Add the sauerkraut, season with salt and pepper, stir in the honey, bay leaf and sparkling water and bring to a boil. Lower the heat, cover and simmer for approximately 30 minutes. Rinse and halve the grapes and stir into the sauerkraut.

2.

Rinse the fish fillets, pat dry, cut into serving-sized pieces, season with salt and pepper and coat with flour.

3.

Heat 2 tablespoons of butter in a large non-stick pan and fry the fish pieces on each side for about 3 minutes.

4.

Arrange the fish and sauerkraut on plates and serve alongside mashed potatoes.

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