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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.

12,958 4.3/5

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Last modified on: September 25th 2016

For 4 people, you will need:

How long does it take?

PreparationCookingStart to finish
22 min.45 min.1 hour 7 min.
Preservation: Best eaten immediately, but can be reheated.
At what time?When will I finish if I start the recipe at a certain time?
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Step by step recipe

1 Pollack fillet baked with rice and vegetables. : Photo of step #1Rinse 2 tomatoes, remove the hard part around the stalk and slice.

Rinse 2 courgettes and slice into rounds.
8 min.
2 Pollack fillet baked with rice and vegetables. : Photo of step #2Peel 1 onion, rinse and slice thinly.

For all this slicing, a mandolin is the ideal tool.
3 min.
3 Pollack fillet baked with rice and vegetables. : Photo of step #3Pour 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.
5 min.
4 Pollack fillet baked with rice and vegetables. : Photo of step #4Pour 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.
5 min.
5 Pollack fillet baked with rice and vegetables. : Photo of step #5Pour 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.
5 min.
6 Pollack fillet baked with rice and vegetables. : Photo of step #6Mix together 500 g cooked rice and 5 tablespoons sesame oil (easier if the rice is still hot). 1 min.
7 Pollack fillet baked with rice and vegetables. : Photo of step #7Butter a gratin dish and spread the rice as an even layer in the bottom. 3 min.
8 Pollack fillet baked with rice and vegetables. : Photo of step #8Spread the fried onions over the top... 1 min.
9 Pollack fillet baked with rice and vegetables. : Photo of step #9...then the courgettes... 1 min.
10 Pollack fillet baked with rice and vegetables. : Photo of step #10...then the tomatoes. 1 min.
11 Pollack fillet baked with rice and vegetables. : Photo of step #11Preheat 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.
3 min.
12 Pollack fillet baked with rice and vegetables. : Photo of step #12Lay the fish fillets on top of the vegetables... 1 min.
13 Pollack fillet baked with rice and vegetables. : Photo of step #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. 30 min.
14 Pollack fillet baked with rice and vegetables. : Photo of step #14Serve piping hot.

Remarks

I have used pollack fillets in this recipe, but you can use other fish - in season, of course.

Nutritional information

Whole recipe
CaloriesProteins CarbohydratesFats
223377 gr54 gr190 gr
112 %29 %5 %29 %
Per 100 g
CaloriesProteins CarbohydratesFats
1214 gr3 gr10 gr
6 %2 %<1 %2 %
Per person
CaloriesProteins CarbohydratesFats
55819 gr13 gr47 gr
28 %7 %1 %7 %
% are calculated relative to a Recommended Dietary Intake or RDI of 2000 k-calories by day for a woman (change to a man).

How much will it cost?

For 4 people : 8.42 €
Per person : 2.11 €

Note : These prices are only approximate.

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Source: Home made.
Grade this recipe :

More recipes?

This recipe use (among others)
Cooked riceCooked rice: You can get more informations, or check-out other recipes which use it, for example: Rice and peas, Quick stuffed courgettes, Seared tuna with lemon and lime, Comtoise stuffed tomatoes, Gratin of chicken with rice and sautéed mushrooms, ... [All]
Fish filletFish fillet: You can check-out other recipes which use it, like for example: Parcels of fish fillet in spinach, Tahitian style fish, Fish in white wine, Nicholas's fish, Crunchy little pieces of fish, ... [All]
Sesame oilSesame oil: You can check-out other recipes which use it, like for example: Vietnamese prawns, Ali Baba bread, Chinese Soup, Sautéed Pork with Peanuts, Grilled fillet of salmon with corn salad cream, ... [All]
Olive oilOlive oil: You can get more informations, or check-out other recipes which use it, for example: Scallop and leek pancakes, Fougasse with bacon and Comté, Bacon and cabbage omelette, Rillettes stuffed mushrooms, Turban of sole with langoustines, ... [All]

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