Fried Pollock
Fried Pollock - Quick to make, and with Asian-style seasonings
Healthy, because
Even smarter
Nutritional values
Even the ancient Romans appreciated its culinary benefits as well as its health value: chard is particularly rich in important minerals and was considered for centuries to be a proven remedy, e.g. for digestive disorders, nervousness and irritability.
Chard is best chopped fresh from the market in a pot or pan. This is not only good for the taste, but also protects the valuable ingredients such as B vitamins and vitamin C.
(Percentage of daily recommendation)
| Calorie | 331 cal. | (16 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.7 mg | (98 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 966 mg | (24 %) | ||
| Calcium | 259 mg | (26 %) | ||
| Magnesium | 157 mg | (52 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 238 μg | (119 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 414 mg | |||
| Cholesterol | 147 mg |
Ingredients
- Ingredients
- 1 ½ lbs Swiss chard
- 1 onion
- ½ lemon
- 2 Tbsps Canola oil
- 2 tsps Curry powder
- ¾ cup Chicken broth
- ½ cup Heavy cream
- 1 Tbsp golden raisin
- 1 Tbsp Almond slivers
- salt
- peppers
- 4 Pollock (each about 50 grams)
- 1 Tbsp Cultured butter
Kitchen utensils
Preparation steps
Trim chard, rinse well and shake dry. Cut stems into 1 cm (approximately 1/2-inch) pieces and cut leaves into strips, about 2 cm (approximately 1 inch) wide.
Peel the onion and chop finely. Juice lemon half.
Heat 1 tablespoon canola oil in a large pot, add the onion and sauté for about 2 minutes over medium heat. Add chard stems, 1-2 teaspoons lemon juice and the curry powder and cook for about 4 minutes while stirring.
Pour in broth and cream and bring to a boil. Add chard leaves, raisins and almonds and stir to combine. Simmer over low heat for 3 minutes. Season with salt and pepper and cover to keep warm.
Rinse fish, pat dry with paper towels and season with salt and pepper.
Heat the remaining oil and butter in a large non-stick pan. Cook fish over medium heat for 3-4 minutes on each side. Season to taste with remaining lemon juice and serve on the chard curry.
