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.
19,9854.3/5 for 18 ratings
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Last modified on: September 25th 2016

For 4 people, you will need:

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

How long does it take?

Time required for this recipe:
PreparationCookingStart to finish
22 min.45 min.1 hour 7 min.
Keeping: Best eaten immediately, but can be reheated.
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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 valueProteins CarbohydratesFats
2,218 Kcal or 9,286 Kj77 gr54 gr190 gr
111 %29 %5 %29 %
Per 100 g
Energetic valueProteins CarbohydratesFats
120 Kcal or 502 Kj4 gr3 gr10 gr
6 %2 %<1 %2 %
Per person
Energetic valueProteins CarbohydratesFats
555 Kcal or 2,324 Kj19 gr14 gr48 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?

Note : These prices are only approximate

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Source

Home made.

More recipes?

This recipe uses (among others)
Cooked riceCooked rice: You can get more informations, or check-out other recipes which use it, for example: Seared tuna with lemon and lime, Quick stuffed courgettes, Madras rice, Comtoise stuffed tomatoes, Grilled fillet of salmon with corn salad cream, ... All
Fish filletFish fillet: You can check-out other recipes which use it, like for example: "Land and sea" kebabs, Sea bass with coriander cream en papillote, Nicholas's fish, Fish in a seed crust, Fisherman's Ragout, ... All
Sesame oilSesame oil: You can check-out other recipes which use it, like for example: Vietnamese prawns, Chinese Soup, Grilled fillet of salmon with corn salad cream, Ali Baba bread, Sesame cookies, ... All
Olive oilOlive oil: You can get more informations, or check-out other recipes which use it, for example: Celeriac and mushroom gratin, Bolognaise lasagne, Greek salad, Croque-monsieur gourmand, Eggs Comtoise, ... All

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