Pollock Fillets with Zucchini Crust
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
459
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 459 cal. | (22 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 33.3 μg | (56 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 1,030 mg | (26 %) | ||
| Calcium | 44 mg | (4 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 134 μg | (67 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 14.2 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 172 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the fish
- 800 grams Pollock
- 3 Tbsps lemon juice
- salt
- freshly ground peppers
- For the zucchini crust
- 400 grams Zucchini
- 2 garlic cloves
- 1 Red chili pepper
- 80 grams butter
- 6 Tbsps breadcrumbs
- 2 Tbsps chopped parsley
- salt
- freshly ground peppers
- butter (for the pan)
- parsley (for garnishing)
Preparation steps
1.
Butter baking dish.
2.
Divide fish fillets into 4 portions. Rinse under cold water, pat dry, sprinkle with lemon juice and season with salt and pepper.
3.
For the crust: rinse zucchini and grate finely.
4.
Peel garlic and chop finely .Rinse and halve chile pepper, remove seeds and ribs and chop finely.
5.
Heat butter in a saucepan, saute zucchini, garlic and chile pepper for 3-4 minutes. Add parsley and breadcrumbs, season with salt and pepper.
6.
Arrange fish fillets in an ovenproof dish, spread zucchini mixture on top and bake in preheated oven at 200°C (approximately 400°F) for about 25 minutes or until golden brown. Garnish with parsley and serve.
