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.
42K 23 4.4
Last modified on: September 25th 2016
Keywords for this recipe:For 4 people, you will need:
- 1
2 tomatoes - 2
2 courgettes - 3
1 onion - 4
2 tablespoons olive oil - 5
500 g cooked rice - 6
5 tablespoons sesame oil - 7
400 g fish fillet - 8 1 tablespoon olive oil
- 9
thyme - 10
salt - 11
pepper - Total weight: 1,845 grams
How long does it take?
Time required for this recipe:
| Preparation | Cooking | Start to finish |
|---|---|---|
| 22 min. | 45 min. | 1 hour 7 min. |
At what time:
- When will I finish if I start the recipe at ... ?
When should I start for the recipe to be ready at ... ? - Work this out...
Step by step recipe
Stage 1 - 8 min.
Rinse 2 tomatoes, remove the hard part around the stalk and slice.
Rinse 2 courgettes and slice into rounds.
Rinse 2 courgettes and slice into rounds.
Stage 2 - 3 min.
Stage 3 - 5 min.
Stage 4 - 5 min.
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.
Don't worry if the tomatoes disintegrate during cooking, as this is hard to avoid.
Stage 5 - 5 min.
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.
Salt and pepper, then set aside.
Stage 6 - 1 min.
Mix together 500 g cooked rice and 5 tablespoons sesame oil (easier if the rice is still hot).
Stage 7 - 3 min.
Butter a gratin dish and spread the rice as an even layer in the bottom.
Stage 8 - 1 min.
Spread the fried onions over the top...
Stage 9 - 1 min.
...then the courgettes...
Stage 10 - 1 min.
...then the tomatoes.
Stage 11 - 3 min.
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.
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.
Lay the fish fillets on top of the vegetables...
Stage 13 - 30 min.
...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
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 value | Proteins | Carbohydrates | Fats |
| 2,218 Kcal or 9,286 Kj | 77 gr | 54 gr | 190 gr |
| 111 % | 29 % | 5 % | 29 % |
| Per 100 g | |||
|---|---|---|---|
| Energetic value | Proteins | Carbohydrates | Fats |
| 120 Kcal or 502 Kj | 4 gr | 3 gr | 10 gr |
| 6 % | 2 % | <1 % | 2 % |
| Per person | |||
|---|---|---|---|
| Energetic value | Proteins | Carbohydrates | Fats |
| 555 Kcal or 2,324 Kj | 19 gr | 14 gr | 48 gr |
| 28 % | 7 % | 1 % | 7 % |
How much will it cost?
- For 4 people : 8.42 €
- Per person : 2.11 €
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: You can get more informations, or check-out other recipes which use it, for example: Comtoise stuffed tomatoes, Quick stuffed courgettes, Glazed mushrooms with plain rice, Rice and peas, Rice à la grecque, ... All |
 | Fish fillet: You can check-out other recipes which use it, like for example: Cod loin with saffron, Fisherman's Ragout, Tahitian salad, Fillet of pollack cooked in two stages, Fish fillet with preserved lemons, ... All |
 | Sesame oil: You can check-out other recipes which use it, like for example: Sesame cookies, Vietnamese prawns, Sautéed Pork with Peanuts, Ali Baba bread, Grilled fillet of salmon with corn-salad cream, ... All |
 | Olive oil: You can get more informations, or check-out other recipes which use it, for example: Eggs with tomatoes and courgettes, Blanquette of veal, Endive and cheese salad with croutons, Cretan-style salmon , Bolognaise lasagne, ... All |
Other recipes you may also like
Chestnut cake
This delightful cake is doubly chestnutty: it contains chestnut flour, and sweet chestnut purée.309K5 1 hour 13 min. May 8th 2020
Fruit crumble
A fruit pudding: very easy to do and delicious: just a layer of fruit with a golden crunchy topping.336K4.0 1 hour 11 min. February 21th 2011
Pear tart with almond cream
This is a very quick and easy tart to make, as everything (or almost) can be done in advance. A piece of sweetcrust pastry, some almond cream and pears? You have "everything you need".345K4.3 1 hour 14 min. March 17th 2011
Flambéd bananas
The trick of this recipe is to end up with bananas caramelised on the outside, still firm on the inside, coated with a tasty syrup which is not 95% butter.303K 14 40 min. February 21th 2011
News list of cooking-ez.com
Sign up to receive the latest recipes (next batch due to be sent on 2023-06-11)
Note: We'll never share your e-mail address with anyone else.
Post your comment or question
Follow this recipe (as 2 people already do)
If you are interested in this recipe, you can "follow" it, by entering your email address here. You will then receive a notification immediately each time the recipe is modified or a new comment is added. Please note that you will need to confirm this following.
Note: We'll never share your e-mail address with anyone else.
Alternatively: you can subscribe to the mailing list of cooling-ez.com , you will receive a e-mail for each new recipe published on the site.