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.
24,5044.4/5 for 20 ratings
Grade this recipe: Last modified on: September 25th 2016
For 4 people, you will need:
- 0
2 tomatoes - 1
2 courgettes - 2
1 onion - 3
2 tablespoons olive oil - 4
500 g cooked rice - 5
5 tablespoons sesame oil - 6
400 g fish fillet - 7 1 tablespoon olive oil
- 8
thyme - 9
salt - 10
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 a certain time?
When should I start for the recipe to be ready at a certain time?
Keeping:
Best eaten immediately, but can be reheated.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.
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 : These prices are only approximate.
Source
Home made.More recipes?
This recipe uses (among others) | Cooked rice: You can get more informations, or check-out other recipes which use it, for example: Rice and fresh spinach salad, Quick stuffed courgettes, Tomato ladybirds, Rice and peas, Crunchy salad, ... All |
| Fish fillet: You can check-out other recipes which use it, like for example: Sea bass with coriander cream en papillote, "Land and sea" kebabs, Fish "à la Bordelaise", Curried tuna cubes, Parcels of fish fillet in spinach, ... All |
| Sesame oil: You can check-out other recipes which use it, like for example: Chinese Soup, Sautéed Pork with Peanuts, Vietnamese prawns, Sesame cookies, Grilled fillet of salmon with corn salad cream, ... All |
| Courgette: You can get more informations, or check-out other recipes which use it, for example: Little vegetable omelettes, Sautéed green vegetables, Quick courgette soup with cheese, Baby courgette salad, Red rice pannequets, ... All |
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