Sautéed Pollock in a Bread Case with Bean and Tomato Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 524 cal. | (25 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.5 mg | (88 %) | ||
| Vitamin K | 65.2 μg | (109 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,229 mg | (31 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 106 μg | (53 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 91 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 4 Pollock (à 150 g)
- 1 stale Ciabatta
- 6 Tomatoes
- 500 grams Beans
- 1 Tbsp chopped parsley
- 150 milliliters Vegetable broth
- 1 pinch dried Savory
- 2 Tbsps White vinegar
- ½ tsp sharp Mustard
- 1 Tbsp thyme
- 4 Tbsps sunflower oil
- 4 Tbsps olive oil
- sugar
- salt
- freshly ground peppers
Preparation steps
For the dressing: In a saucepan, bring the broth to a boil and remove from the heat. Stir in the savory and whisk in the vinegar, mustard and olive oil. Season with sugar, salt and pepper.
Blanch tomatoes in a pot of boiling water, drain, peel, quarter and remove seeds and cut into strips.
Rinse and trim the beans and cook in a pot of boiling salted water until al dente, 6-8 minutes. Drain, rinse under cold water and drain well. In a bowl, mix beans and tomatoes with the dressing and season with salt and pepper.
Cut the ciabatta lengthwise into thin slices.
Season the fish with salt and pepper and sprinkle with thyme. Place a piece of fish between 2 pieces of ciabatta and press to flatten slightly. Repeat with all the fish and bread. Heat the sunflower oil in a skillet over medium and saute the fish until the bread is crisp and the fish is cooked through, 2-3 minutes per side. Drain on paper towels. Divide the beans and tomato salad among plates and top each with a piece of fish.
