Pollock with Tomato-Bread Salad
Healthy, because
Even smarter
Nutritional values
The pollock covers the daily requirement of iodine for all family members, which is indispensable for the formation of the important thyroid hormones.
Do you want more of the valuable polyunsaturated fatty acids? Replace the cornflakes with 70 grams of finely chopped walnuts and leave out the egg and milk altogether.
(Percentage of daily recommendation)
Calorie | 553 cal. | (26 %) | ||
Protein | 47 g | (48 %) | ||
Fat | 16 g | (14 %) | ||
Carbohydrates | 51 g | (34 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 5 g | (17 %) |
Vitamin A | 0.2 mg | (25 %) | ||
Vitamin D | 2.3 μg | (12 %) | ||
Vitamin E | 5.1 mg | (43 %) | ||
Vitamin B₁ | 0.2 mg | (20 %) | ||
Vitamin B₂ | 0.4 mg | (36 %) | ||
Niacin | 14.3 mg | (119 %) | ||
Vitamin B₆ | 0.7 mg | (50 %) | ||
Folate | 85 μg | (28 %) | ||
Pantothenic acid | 1.4 mg | (23 %) | ||
Biotin | 24.1 μg | (54 %) | ||
Vitamin B₁₂ | 5.8 μg | (193 %) | ||
Vitamin C | 30 mg | (32 %) | ||
Potassium | 1,015 mg | (25 %) | ||
Calcium | 79 mg | (8 %) | ||
Magnesium | 93 mg | (31 %) | ||
Iron | 3.3 mg | (22 %) | ||
Iodine | 287 μg | (144 %) | ||
Zinc | 2.5 mg | (31 %) | ||
Saturated fatty acids | 1.9 g | |||
Uric acid | 401 mg | |||
Cholesterol | 225 mg |
Ingredients
- Ingredients
- 4 Tomatoes (about 100 grams)
- 1 small onion
- 120 milliliters Vegetable broth
- 3 Tbsps balsamic vinegar
- 4 Tbsps Canola oil
- salt
- peppers
- 600 grams Pollock
- 100 grams Corn flakes
- 1 egg
- 1 Tbsp
- 3 Tbsps Pastry flour (about 45 grams)
- 3 slices day-old Whole Wheat Bread (about 50 grams)
Kitchen utensils
Preparation steps
Rinse tomatoes, cut out stems and cut tomatoes into bite-sized pieces. Peel onion and very finely chop.
In a bowl, combine the vegetable broth, vinegar and 2 tablespoons oil and season with salt and pepper. Fold in the diced tomatoes.
Rinse the fish fillets, pat dry and cut into wide strips. Season with salt and pepper.
Place the cornflakes in a freezer bag and finely crumble with a rolling pin. Spread the crumbs on a large plate.
Whisk together egg and milk in a deep dish. Place the flour in a shallow dish.
Dredge the fish strips in the flour and then coat with the egg mixture.
Allow fish to drain and then toss in the cornflakes, pressing to adhere.
Dice the bread and toast in a dry nonstick skillet over medium heat until it is crispy. Sprinkle over the tomato salad.
Heat the remaining oil in the skillet over medium-high heat. Fry fish strips in batches until golden brown and crisp, 3-4 minutes on each side. Drain briefly on paper towels. Serve with tomato and bread salad.