Pollock with Pesto Crust
Pollock with Pesto Crust - Delicate fish with crispy topping.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 370 cal. | (18 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,134 mg | (28 %) | ||
| Calcium | 231 mg | (23 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 70 μg | (35 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 27 mg | |||
| Cholesterol | 66 mg |
Ingredients
- Ingredients
- 2 Fennel bulb
- 2 onions
- 200 grams Cherry tomatoes
- 1 sprig rosemary
- 1 tsp butter (5 grams)
- 300 milliliters Vegetable broth
- salt
- peppers
- 400 grams Pollock
- 2 Tbsps lemon juice
- 1 pc Parmesan (30 grams)
- 50 grams whole-grain Oats
- 4 Tbsps Basil pesto (80 grams, from a jar)
Preparation steps
Rinse, trim and chop fennel bulbs. Peel onions and chop. Rinse tomatoes. Rinse rosemary, shake dry, pluck needles and finely chop.
Heat butter in a pan. Add fennel and onions and sauté over medium heat for 3-4 minutes. Pour in broth and simmer for 3-4 minutes. Add tomatoes and rosemary and season with salt and pepper.
Pour vegetable mixture into a baking dish.
Rinse fish under cold water, pat dry and season both sides with salt and pepper. Sprinkle with lemon juice and place fish on the vegetables.
Grate Parmesan and mix with oats and pesto. Spread over fish and bake in preheated oven at 200°C (fan oven 180°C; gas mark 3) (approximately 400°F/convection 350°F) until golden brown, 20-25 minutes. Serve hot.
