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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.

21,6944.3/5 for 18 ratings

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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

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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: Madras rice, Gratin of chicken with rice and sautéed mushrooms, Rice and fresh spinach salad, Seared tuna with lemon and lime, Tomatoes Provençal, ... All
	Fish fillet: You can check-out other recipes which use it, like for example: Tahitian style fish, Curried tuna cubes, Cod loin with saffron, Fillet of pollack cooked in two stages, Mexican ceviche, ... All
	Sesame oil: You can check-out other recipes which use it, like for example: Sesame cookies, Chinese Soup, Vietnamese prawns, Grilled fillet of salmon with corn salad cream, Ali Baba bread, ... All
	Olive oil: You can get more informations, or check-out other recipes which use it, for example: Celeriac in cream and mustard sauce, Individual creamy endive gratins, Shallot confit tart, Sautéed chicken with leeks, Chicken pie, ... All

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