Seared Pollock with Garlicky Oven Fries
Nutritional values
(Percentage of daily recommendation)
| Calorie | 325 cal. | (15 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.2 g | (7 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 7.6 μg | (13 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 0.9 μg | (2 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,226 mg | (31 %) | ||
| Calcium | 28 mg | (3 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 95 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 600 grams potatoes
- salt
- 2 Tbsps olive oil
- 1 organic lemon (juice and zest)
- 4 Pollock (each about 140 g)
- 2 garlic cloves (pressed)
- 75 milliliters fish stock
- 1 tsp honey
- peppers (freshly ground)
- 2 Tbsps freshly chopped Fresh herbs (such as rosemary and tarragon)
Preparation steps
Preheat a convection oven to 180°C (approximately 350°F).
Peel the potatoes and cut into wedges. Season with salt to taste and toss with 1 tablespoon of the oil. Place on a parchment paper lined baking sheet and bake, turning occasionally, until golden brown, about 25 minutes.
Rinse the pollock, pat dry and season with salt and pepper to taste. Heat the remaining oil in a nonstick skillet. Add the pollock and sear until golden, about 3-4 minutes per side. Stir in the fish stock and lemon juice, and simmer until the fish is cooked through. Stir in the lemon zest and honey. Season with salt and pepper.
Stir the garlic into the potatoes. Season with salt and pepper. To serve, divide the fish and potatoes between plates and drizzle with the sauce.
Serve sprinkled with the fresh herbs.
