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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

Last modified on: September 25^th 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

Change to the quantities for: 2 people 4 people 8 people 12 people

Change measures: Metric

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How long will it take?

Time required for this recipe:

Preparation	Cooking	Start 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.

Peel 1 onion, rinse and slice thinly.

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

Stage 3 - 5 min.

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.

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.

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.

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.

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
6,243 Kcal or 26,138 Kj	102 gr	289 gr	520 gr
312 %	39 %	27 %	79 %

Per 100 g
Energetic value	Proteins	Carbohydrates	Fats
338 Kcal or 1,415 Kj	6 gr	16 gr	28 gr
17 %	2 %	1 %	4 %

Per person
Energetic value	Proteins	Carbohydrates	Fats
1,561 Kcal or 6,536 Kj	25 gr	72 gr	130 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 €

Change currency:

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: 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 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 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 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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