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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.
75 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
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For 4 people, you will need:
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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?
If you start now, at , you will finish around : ?.Change start time
To finish around 7pm, you'll need to have started before: .Change end time

Step by step recipe

Stage 1 - ⌛ 8 min.
Pollack fillet baked with rice and vegetables. : Stage 1
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. : Stage 2
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. : Stage 3
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. : Stage 4
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. : Stage 5
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. : Stage 6
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. : Stage 7
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. : Stage 8
Spread the fried onions over the top...
Stage 9 - ⌛ 1 min.
Pollack fillet baked with rice and vegetables. : Stage 9
...then the courgettes...
Stage 10 - ⌛ 1 min.
Pollack fillet baked with rice and vegetables. : Stage 10
...then the tomatoes.
Stage 11 - ⌛ 3 min.
Pollack fillet baked with rice and vegetables. : Stage 11
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. : Stage 12
Lay the fish fillets on top of the vegetables...
Stage 13 - ⌛ 30 min.
Pollack fillet baked with rice and vegetables. : Stage 13
...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. : 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
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
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: Creamy rice with spinach, Comtoise stuffed tomatoes, Madras rice, Quick stuffed courgettes, Crunchy salad, ... See them all 28

Fish fillet
Fish fillet

Like these other recipes: Mexican ceviche, Sea bass with Indian spices, Fish Mousselines, Fillet of sea bass and Jerusalem artichokes with lemon, Rosemary steamed fish, ... See them all 33

Sesame oil
Sesame oil

Like these other recipes: Sautéed Pork with Peanuts, Sesame rice, Chinese Soup, Vietnamese prawns, Sesame cookies, ... See them all 9

Courgette
Courgette

Like these other recipes: Ratatouille, Vegetable tian, Rice and zucchini salad with paprika, "Au vert" beef, Baby courgette salad, ... See them all 49

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