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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.

66 K 4.4/5 (23 reviews)

1 hour 7 min. difficulté

Easy

£7.30

4 people

11 Ingredients

Last modified on: September 25^th 2016

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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 to the quantities for:

2 people 4 people 8 people 12 people

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Times for this recipe

Preparation: 25 min.

Cooking: 45 min.

All in all: 1 hour 7 min.

When should you start or finish this recipe?

If you start now, at , you will finish around : ?.Change start time

To finish around 7pm, you'll need to have started before: .Change end time

Step by step recipe

Stage 1 - 8 min.

Pollack fillet baked with rice and vegetables.

Rinse 2 tomatoes, remove the hard part around the stalk and slice.

Rinse 2 courgettes and slice into rounds.

Stage 2 - 3 min.

Peel 1 onion, rinse and slice thinly.

For all this slicing, a mandolin is the ideal tool.

Stage 3 - 5 min.

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.

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.

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.

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.

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.

Keeping: Best eaten immediately, but can be reheated.

Source: Home made.

Nutritional information

	Proteins (gr)	Carbohydrates (gr)	Fats (gr)	Energy value (in k-calories)	Energy value (in k-joules)
Whole recipe	100 RDI=40 %	290 RDI=30 %	520 RDI=80 %	2,220 RDI=110 %	9,290 RDI: 110 %
Per 100 g	5 RDI=2 %	20 RDI=1 %	30 RDI=4 %	120 RDI=6 %	500 RDI: 6 %
Per person	30 RDI=10 %	70 RDI=7 %	130 RDI=20 %	550 RDI=30 %	2,320 RDI: 30 %

The % figures are calculated in relation to the Recommended Dietary Intake , or RDI of 2,000 k-calories (or 8,400 k-joules) per day for a woman Change to a man

Possible allergens in this recipe: Milk, Sesame, Fish

How much will it cost?

For 4 people : £7.30
Per person : £1.85

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Note: Be careful, these prices are only an estimate, you can consult the table of prices by ingredients used for this estimate.

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