John Myers
Contents
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Ingredients
Alaska pollack fillet:
- 2 Alaska pollack fillet à 100 g / frozen
- Salt
- Pepper
- Lemon
- 50 g Breadcrumbs
- 50 g Flour
- 6 tbsp 5 - 6 tbsp germ oil (Mazola)
Broccoli:
- 500 g Broccoli (trimmed / cut in florets 350 g)
- 1 tsp Salt
- 1 tbsp Butter
- 2 big pinches of salt
- 2 big pinches of pepper
Green beans:
- 300 g Green beans
- 1 tsp Salt
- 1 tbsp Butter
Potatoes:
- 300 g Potatoes / triplets
- 1 tsp Salt
For serving / garnishing:
- 2 Half tomatoes
- 2 Lemon wedges
- 2 Stalks of dill
Instructions
Alaska pollack fillet:
- Let the fish fillet thaw a little, wash off with cold water, pat dry with kitchen paper, season with plenty of salt and pepper on both sides and drizzle a little with lemon juice. Mix flour with breadcrumbs and bread the fish with them. Heat the oil in a pan and fry the fish on both sides until golden brown. Be very careful when turning, otherwise the fish fillet will tear / disintegrate.
Broccoli:
- Clean the broccoli, wash and cook / boil in salted water (1 teaspoon) for 6 - 7 minutes, drain, toss in butter (1 tbsp) and season with salt (2 big pinches) and pepper (2 big pinches).
Green beans:
- Wash the green beans and cook / cook in salted water for about 10 minutes, drain, toss in butter (1 tbsp) and season with salt (2 big pinches) and pepper (2 big pinches).
Potatoes:
- Peel and wash the potatoes, cook / cook in salted water (1 teaspoon) for about 20 minutes and drain.
Serve:
- Serve Alaska pollock fillet with broccoli, green beans and triplets, garnished with a tomato half, lemon wedge and dill stalk.
Nutrition
Serving: 100gCalories: 171kcalCarbohydrates: 18.4gProtein: 3.7gFat: 9.1g
