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.
53K 4.4/5 based on 23 reviews
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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 will 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
6,243 Kcal or 26,138 Kj102 gr289 gr520 gr
312 %39 %27 %79 %
Per 100 g
Energetic valueProteins CarbohydratesFats
338 Kcal or 1,415 Kj6 gr16 gr28 gr
17 %2 %1 %4 %
Per person
Energetic valueProteins CarbohydratesFats
1,561 Kcal or 6,536 Kj25 gr72 gr130 gr
78 %10 %7 %20 %
% 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)
Cooked riceCooked rice: You can get more informations, or check-out other recipes which use it, for example: Glazed mushrooms with plain rice, Prawn salad with a crunch, Rice and zucchini salad with paprika, Montagnon rice, Creamy rice with green asparagus and sorrel , ... All
Fish filletFish fillet: You can check-out other recipes which use it, like for example: Sea bass with Indian spices, Fish terrine with spinach and tomatoes, Erika's ceviche, Tahitian salad, Fish fillet with preserved lemons, ... All
Sesame oilSesame oil: You can check-out other recipes which use it, like for example: Shiro-goma salad, Chinese Soup, Sesame rice, Sesame cookies, Sautéed Pork with Peanuts, ... All
Olive oilOlive oil: You can get more informations, or check-out other recipes which use it, for example: Hummus, Polenta, Crispy potato and mushroom brik rolls, Lumberjack turnovers, Spring veal sauté , ... All
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