Cooking-ez.com

1,051 easy and fully explained recipes, with 12,764 photos and 77 videos

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.

20,3214.3/5 for 18 ratings

Last modified on: September 25^th 2016

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 those ingredients for: 2 people 4 people 8 people 12 people

Change measures: Metric

Metric weight Metric volumes

How long does it take?

Time required for this recipe:

Preparation	Cooking	Start to finish
22 min.	45 min.	1 hour 7 min.

Keeping: Best eaten immediately, but can be reheated.

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?

Work this out...

Step by step recipe

Stage 1 - 8 min.

Pollack fillet baked with rice and vegetables. : Photo of step #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. : Photo of step #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. : Photo of step #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. : Photo of step #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. : Photo of step #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. : Photo of step #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. : Photo of step #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. : Photo of step #8

Spread the fried onions over the top...

Stage 9 - 1 min.

Pollack fillet baked with rice and vegetables. : Photo of step #9

...then the courgettes...

Stage 10 - 1 min.

Pollack fillet baked with rice and vegetables. : Photo of step #10

...then the tomatoes.

Stage 11 - 3 min.

Pollack fillet baked with rice and vegetables. : Photo of step #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. : Photo of step #12

Lay the fish fillets on top of the vegetables...

Stage 13 - 30 min.

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.

Stage 14

Pollack fillet baked with rice and vegetables. : Photo of step #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 %

% 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).

How much will it cost?

For 4 people : 8.42 €
Per person : 2.11 €

Note : These prices are only approximate

Change currency:

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: Prawn salad with a crunch, Comtoise stuffed tomatoes, Seared tuna with lemon and lime, Gratin of chicken with rice and sautéed mushrooms, Quick stuffed courgettes, ... All
	Fish fillet: You can check-out other recipes which use it, like for example: Erika's ceviche, Fish "à la Bordelaise", Sea bass with coriander cream en papillote, Fish fillet in express cooking envelope, Mexican ceviche, ... All
	Sesame oil: You can check-out other recipes which use it, like for example: Ali Baba bread, Vietnamese prawns, Sautéed Pork with Peanuts, Grilled fillet of salmon with corn salad cream, Chinese Soup, ... All
	Tomato: You can get more informations, or check-out other recipes which use it, for example: Beans with tomatoes, Spaghetti Bolognese, Mixed salad stack, Ratatouille, Mixed salad, ... All

Other recipes you may also like

Chestnut cake

This delightful cake is doubly chestnutty: it contains chestnut flour, and pieces of glacé chestnuts are incorporated in the dough.
72,5215/5 for 1 ratings 53 min.

Fruit crumble

A fruit pudding: very easy to do and delicious: just a layer of fruit with a golden crunchy topping.
71,3814.0/5 for 20 ratings 1 hour 11 min.

Pear tart with almond cream

This is a very quick and easy tart to make, as everything (or almost) can be done in advance. A piece of sweetcrust pastry, some almond cream and pears? You have "everything you need".
73,6674.2/5 for 19 ratings 1 hour 14 min.

Express apple tart

A fine apple tart, very quick to make.
67,889 24.6/5 for 14 ratings 54 min.

Flambéd bananas

The trick of this recipe is to end up with bananas caramelised on the outside, still firm on the inside, coated with a tasty syrup which is not 95% butter.
72,310 14/5 for 1 ratings 40 min.

News list of cooking-ez.com

Note: We'll never share your email with anyone else.

Post your comment or question

Follow this recipe (as 2 people already do)

If you are interested in this recipe, you can "follow" it, by entering your email address here. You will then receive a notification immediately each time the recipe is modified or a new comment is added. Please note that you will need to confirm this following.

Note: We'll never share your email with anyone else.

Alternatively: you can subscribe to the mailing list of cooling-ez.com , you will receive a e-mail for each new recipe published on the site.