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.
59 K 4.4/5 (23 reviews)
1 hour 7 min.
Easy
2 people
11 IngredientsLast modified on: September 25th 2016
For 2 people, you will need:
1 
1 
½ 
1 tablespoon 
14.1 oz 
2.5 tablespoons sesame oil
7.0 oz fish fillet
Times for this recipe
Preparation: 25 min.
Cooking: 45 min.
All in all: 1 hour 7 min.
To finish around 7pm, you'll need to have started before: 18:25.Change end time
Step by step recipe
Stage 1 - 8 min.
Stage 2 - 3 min.
Stage 3 - 5 min.
Stage 4 - 5 min.
Pour another 1 tablespoon 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 1 tablespoon 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 14.1 oz cooked rice and 2.5 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.
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 | 50 RDI=20 % | 140 RDI=10 % | 260 RDI=40 % | 1,110 RDI=60 % | 4,640 RDI: 60 % |
| 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 % |
How much will it cost?
- For 2 people : 4.25 €
- Per person : 2.15 €
Change currency: 
Note: Be careful, these prices are only an estimate, you can consult the table of prices by ingredients used for this estimate.
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, Tomatoes Provençal, Quick stuffed courgettes, Rice and zucchini salad with paprika, Creamy rice with spinach, ... See them all 24
Fish fillet
Like these other recipes: Rosemary steamed fish, Fish in a seed crust, Fish "à la Bordelaise", Fish in white wine, Fish terrine with spinach and tomatoes, ... See them all 28
Sesame oil
Like these other recipes: Shiro-goma salad, Chinese Soup, Grilled fillet of salmon with corn-salad cream, Sautéed Pork with Peanuts, Ali Baba bread, ... See them all 8
Olive oil
Like these other recipes: Paté en croute (terrine in a pie crust), Home-made chilli oil, Vegetable clafoutis, Creamy Winter Vegetable Soup, Leek fondue, ... See them all 512
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