Pollock in Tomato and Olive Sauce
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
235
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 235 cal. | (11 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 1 g | (3 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 23.5 μg | (39 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.2 μg | (5 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 759 mg | (19 %) | ||
| Calcium | 40 mg | (4 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 83 μg | (42 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 22 mg | |||
| Cholesterol | 83 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Pollock (skin-on)
- 1 Tbsp vegetable oil
- 1 Tbsp butter
- salt
- peppers
- 2 Tbsps lemon juice
- Pastry flour (for dusting)
- 1 Tbsp Tomato paste
- 1 pinch sugar
- 250 milliliters Tomato juice
- 1 shallot
- 2 Tbsps chopped parsley
- 75 grams black Olives (pitted)
- parsley (for garnish)
Preparation steps
1.
Sprinkle the fish fillets with lemon juice and let stand for 5 minutes. Peel the shallot and very finely chop. Pat the fish fillets dry, season with salt and pepper and dust with flour. Heat the oil and butter in a large frying pan and sear the fish on both sides quickly. Remove from the pan and keep warm.
2.
Add the shallots and sweat until translucent. Add the tomato paste, sugar, tomato juice, parsley and olives and season with salt and pepper. Add the fish and briefly heat in the sauce. Serve garnished with parsley.
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