Pollack fillet baked with rice and vegetables.


Pollack fillet baked with rice and vegetables.
This oven-baked recipe teams layers of rice and vegetables (sesame-flavoured rice, sautéed courgettes, onions and tomatoes) with fillets of fish (pollack here) and thyme laid on top. Everything is then cooked together in the oven.
48K 23 4.4
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Last modified on: September 25th 2016

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For 4 people, you will need:

Change to the quantities for: 2 people 4 people 8 people 12 people
How long does it take?
Time required for this recipe:
PreparationCookingStart to finish
22 min.45 min.1 hour 7 min.
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Step by step recipe


Stage 1 - 8 min.
Pollack fillet baked with rice and vegetables.
Rinse 2 tomatoes, remove the hard part around the stalk and slice.

Rinse 2 courgettes and slice into rounds.

Stage 2 - 3 min.
Pollack fillet baked with rice and vegetables.
Peel 1 onion, rinse and slice thinly.

For all this slicing, a mandolin is the ideal tool.

Stage 3 - 5 min.
Pollack fillet baked with rice and vegetables.
Pour 2 tablespoons olive oil into a large frying pan or skillet on high heat. When good and hot, add the sliced courgette and sauté for 5 minutes. Salt and pepper at the end of cooking.

Set aside.

Stage 4 - 5 min.
Pollack fillet baked with rice and vegetables.
Pour another 2 tablespoons olive oil into the same pan, then fry the sliced tomatoes (after salting) on both sides. When cooked, remove the tomato skin and discard.

Don't worry if the tomatoes disintegrate during cooking, as this is hard to avoid.

Stage 5 - 5 min.
Pollack fillet baked with rice and vegetables.
Pour another 2 tablespoons olive oil into the same pan, then fry the onion slices, which will fall into ribbons.

Salt and pepper, then set aside.

Stage 6 - 1 min.
Pollack fillet baked with rice and vegetables.
Mix together 500 g cooked rice and 5 tablespoons sesame oil (easier if the rice is still hot).

Stage 7 - 3 min.
Pollack fillet baked with rice and vegetables.
Butter a gratin dish and spread the rice as an even layer in the bottom.

Stage 8 - 1 min.
Pollack fillet baked with rice and vegetables.
Spread the fried onions over the top...

Stage 9 - 1 min.
Pollack fillet baked with rice and vegetables.
...then the courgettes...

Stage 10 - 1 min.
Pollack fillet baked with rice and vegetables.
...then the tomatoes.

Stage 11 - 3 min.
Pollack fillet baked with rice and vegetables.
Preheat the oven to 360°F (180°C.)

Prepare the fish fillets: remove the skin and any remaining bones. Rinse and dry the fish.

Coat the fish with olive oil using a brush. Salt and pepper, then scatter thyme leaves over.

Stage 12 - 1 min.
Pollack fillet baked with rice and vegetables.
Lay the fish fillets on top of the vegetables...

Stage 13 - 30 min.
Pollack fillet baked with rice and vegetables.
...and bake for about 30 minutes (this will depend on the thickness of your fish, so do use an electronic thermometer, as explained in the method for cooking salmon.

Stage 14
Pollack fillet baked with rice and vegetables.
Serve piping hot.
Remarks
I have used pollack fillets in this recipe, but you can use other fish - in season, of course.
Keeping
Best eaten immediately, but can be reheated.
Source
Home made.
Nutritional information
Whole recipe
Energetic valueProteins CarbohydratesFats
2,218 Kcal or 9,286 Kj77 gr54 gr190 gr
111 %29 %5 %29 %
Per 100 g
Energetic valueProteins CarbohydratesFats
120 Kcal or 502 Kj4 gr3 gr10 gr
6 %2 %<1 %2 %
Per person
Energetic valueProteins CarbohydratesFats
555 Kcal or 2,324 Kj19 gr14 gr48 gr
28 %7 %1 %7 %
% are calculated relative to a Recommended Dietary Intake or RDI of 2000 k-calories or 8400 k-joules by day for a woman (change to a man).
Possible allergens in this recipe: Milk, Sesame, Fish
How much will it cost?
  • For 4 people : 8.42 €
  • Per person : 2.11 €

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Note: Be careful, these prices are only an estimate, you can consult the table of prices by ingredients used for this estimate.
This recipe uses (among others)
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