Pollock with Summer Squash and Spinach
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 55 min.
Ready in
Calories:
524
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 524 cal. | (25 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 137.2 μg | (229 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 15.6 mg | (130 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 195 μg | (65 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 90 mg | (95 %) | ||
| Potassium | 2,027 mg | (51 %) | ||
| Calcium | 192 mg | (19 %) | ||
| Magnesium | 158 mg | (53 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 122 μg | (61 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 126 mg | |||
| Cholesterol | 94 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
Preparation steps
1.
Rinse the pollock filets and pat dry with paper towels. Rinse eggplants and summer squash, trim and slice. Rinse the spinach and shake dry. Rinse the tomatoes and cut into large cubes. Preheat the oven to 210°C (approximately 410°F) convection.
2.
Divide the vegetables and the tomatoes in a baking dish. Season with salt and pepper and pour in the white wine. Season fish fillets with salt and pepper and spread on the vegetables. Drizzle with olive oil, cover dish with aluminum foil and cook for 30-35 minutes in a preheated oven.
3.
Arrange the fish and vegetables on plates and drizzle with the pesto. Garnish with fresh cress and serve hot.
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