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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.
60 K 4.4/5 (23 reviews)
Grade this recipe:
duree1 hour 7 min. difficultéEasy prix8.45 € pour combien4 people ingredients11 Ingredients
Keywords:
Last modified on: September 25th 2016
For this recipe: I want to make it (322×) I made it (372×) Comment Send to a friend Ask a question Follow Printable Diaporama Vidéo
For 4 people, you will need:
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2 people4 people8 people12 people
Times for this recipe
Preparation: 25 min.
Cooking: 45 min.
All in all: 1 hour 7 min.
When should you start or finish this recipe?
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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
Proteins (gr)Carbohydrates (gr)Fats (gr)Energy value (in k-calories)Energy value (in k-joules)
Whole recipe100 RDI=40 %290 RDI=30 %520 RDI=80 %2,220 RDI=110 %9,290 RDI: 110 %
Per 100 g5 RDI=2 %20 RDI=1 %30 RDI=4 %120 RDI=6 %500 RDI: 6 %
Per person30 RDI=10 %70 RDI=7 %130 RDI=20 %550 RDI=30 %2,320 RDI: 30 %
The % figures are calculated in relation to the Recommended Dietary Intake , or RDI of 2,000 k-calories (or 8,400 k-joules) per day for a woman Change to a man
Possible allergens in this recipe: Milk, Sesame, Fish
How much will it cost?
  • For 4 people : 8.45 €
  • Per person : 2.15 €

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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)
Cooked rice
Cooked rice

You can get more informations, or check-out other recipes which use it, for example: Tomatoes Provençal, Gratin of chicken with rice and sautéed mushrooms, Rice and purple-sprouting broccoli salad, Prawn salad with a crunch, Crunchy salad, ... See them all 25

Fish fillet
Fish fillet

Like these other recipes: Pan-fried fish fillets, braised cabbage with Noilly Prat, Fish fillet with preserved lemons, Firied fillet of sea bream with polenta, Nicholas's fish, Fillet of pollack cooked in two stages, ... See them all 28

Sesame oil
Sesame oil

Like these other recipes: Ali Baba bread, Sautéed Pork with Peanuts, Grilled fillet of salmon with corn-salad cream, Shiro-goma salad, Chinese Soup, ... See them all 8

Olive oil
Olive oil

Like these other recipes: Sunday night pasta, Normandy seafood stew, Scandinavian cocktail, Polenta with artichokes and mushrooms, Fish terrine with spinach and tomatoes, ... See them all 516

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