Braised Pollock
Braised Pollock - Culinary comeback for an often misunderstood root vegetable
Healthy, because
Even smarter
Nutritional values
Root vegetables are a tough nut to crack: in addition to calcium, iron, potassium and magnesium, they contain above all B vitamins and vitamin C.
Whatever you like in terms of fish is allowed here: Try the dish with other lean sea fish fillets such as loach, ling or cod.
(Percentage of daily recommendation)
| Calorie | 377 cal. | (18 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 5.8 μg | (193 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 963 mg | (24 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 366 μg | (183 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 320 mg | |||
| Cholesterol | 158 mg |
Ingredients
- Ingredients
- ½ Rutabaga (about 250 grams)
- 300 grams starchy potatoes
- salt
- 1 red onion
- 3 Tbsps Canola oil
- 4 Pollock (each about 180 grams)
- peppers
- 200 milliliters Vegetable broth
- 8 stalks Chives
- 6 stalks parsley
- 6 stalks Dill
- 60 grams Cultured butter
- 2 Tbsps grainy Mustard
Kitchen utensils
Preparation steps
Peel rutabaga and potatoes. Cut both into about 2 cm (approximately 3/4-inch) cubes, cover and cook in a pot of boiling salted water until knife-tender, 20-25 minutes.
Meanwhile, peel the onion and chop finely. Grease a baking dish with ½ tablespoon oil and sprinkle onion evenly in dish.
Rinse fish, pat dry and season with salt and pepper. Arrange fish in baking dish and pour in 150 ml (approximately 1/2 cup) vegetable broth.
Braise in preheated oven at 160°C (fan 140°C, gas: mark 2) (approximately 325°F) for 12-15 minutes.
Rinse herbs and shake dry. Pluck parsley leaves and dill fronds and finely chop the chives.
Drain rutabaga and potatoes and return to the pot to let excess moisture evaporate. Mash with a potato masher and season with salt and pepper.
Melt the butter in a small pot. Mix with remaining oil and broth, the mustard and chopped herbs. Serve with the fish and potato puree.
