Roasted Pollock and Vegetables
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(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
343
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 343 cal. | (16 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 69 μg | (115 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 15 mg | (125 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 66 mg | (69 %) | ||
| Potassium | 1,518 mg | (38 %) | ||
| Calcium | 52 mg | (5 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 114 μg | (57 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 98 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the vegetables
- 150 grams carrots
- 100 grams Zucchini
- 120 grams Broccoli
- 100 grams button Mushroom
- 1 Tbsp vegetable oil
- salt
- peppers
- Nutmeg
- For the pollock
- 4 Pollock (150 grams or 5.3 ounces)
- lemon juice
- salt
- peppers
- For preparing
- 1 Pan
- butter (for greasing)
- Aluminum foil
Preparation steps
1.
For the vegetables: Peel and julienne carrots and zucchini. Cut broccoli into florets and blanch. Slice mushrooms. Heat oil in a pan and sauté carrots, zucchini and mushrooms. Season with salt, pepper and nutmeg.
2.
For the pollock: Grease a pan with butter. Add vegetables and top with pollock. Drizzle pollock with lemon juice and season with salt and pepper. Cover with foil and roast for about 15 minutes in an oven preheated to 180°C (approximately 350°F).
3.
For the potatoes: Peel potatoes, cut into quarters and boil for about 20 minutes in salted water. Drain and sprinkle with chopped dill.
4.
Remove pollock and vegetables from oven, plate and serve with potatoes.
