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
4 people
11 IngredientsLast modified on: September 25th 2016
For 4 people, you will need:
- 1
2 tomatoes - 2
2 courgettes - 3
1 onion - 4
2 tablespoons olive oil - 5
3 ½ cups cooked rice - 6
5 tablespoons sesame oil - 7
1 ¾ cup fish fillet - 8 1 tablespoon olive oil
- 9
thyme - 10
salt - 11
pepper
Change measures:
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.
Rinse 2 tomatoes, remove the hard part around the stalk and slice.
Rinse 2 courgettes and slice into rounds.
Rinse 2 courgettes and slice into rounds.
Stage 2 - 3 min.
Stage 3 - 5 min.
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.
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.
Salt and pepper, then set aside.
Stage 6 - 1 min.
Mix together 3 ½ cups 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.
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 % |
How much will it cost?
- For 4 people : 8.45 €
- Per person : 2.15 €
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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.
This recipe uses (among others)
Cooked rice
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Fish fillet
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Sesame oil
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Olive oil
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