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.
63 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 
1 ¾ cup 
2.5 tablespoons sesame oil
1 cup fish fillet
Times for this recipe
Preparation: 25 min.
Cooking: 45 min.
All in all: 1 hour 7 min.
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.
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 1 ¾ cup 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: Grilled fillet of salmon with corn-salad cream, Seared tuna with lemon and lime, Creamy rice with green asparagus and sorrel , Baby broad beans and peas with rice and mascarpone , New peas with pesto, ... See them all 27
Fish fillet
Like these other recipes: Fish in a seed crust, Sea bass with coriander cream en papillote, Fisherman's Ragout, Fish "à la Bordelaise", Fish terrine with spinach and tomatoes, ... See them all 29
Sesame oil
Like these other recipes: Chinese Soup, Sesame rice, Fried rice with turnips and new peas, Ali Baba bread, Vietnamese prawns, ... See them all 9
Olive oil
Like these other recipes: Chicken and mushroom brik rolls, Italian style gratin, Sliced veal with leeks and mushrooms, Endive gratin with cancoillotte, Firied fillet of sea bream with polenta, ... See them all 526
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