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Pollock fillets with leek fondue - Low GI

Low GI Public
Course: Main course
Preparation time: 10 minutes
Cooking time: 15 minutes
Energy: 182 kcal / serving

Instructions

  • 1.   1.
  • 2.   Split the leeks in half lengthwise, wash them well, and pat them dry.
  • 3.   Finely slice them.
  • 4.   2.
  • 5.   Melt them over low heat with olive oil, stirring often, until they are tender and translucent.
  • 6.   Pour in the cream, season with salt and pepper, and mix well.
  • 7.   Simmer for another 10 minutes to obtain a creamy consistency.
  • 8.   3.
  • 9.   Heat the oil in a pan and sauté the pollock fillets over medium heat for 5 to 6 minutes, depending on their thickness, without flipping them.
  • 10.   Cover halfway through cooking and remove from heat as soon as the fish flesh is opaque all the way through.
  • 11.   4.
  • 12.   Pour the leek fondue into a warm dish and place the pollock fillets on top.
    Sprinkle with chopped parsley.
  • 13.   Serve very hot.
  • 14.   Variation
    Blend the cooked leek with soy cream.

Ingredients for servings

  • 4 yellow place net
  • 2 leek white
  • 10 cl of soy cream
  • 4 tablespoon of olive oil
  • 2 tablespoon of fresh parsley
  • salt (according to taste)
  • pepper (according to taste)

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Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    182 kcal
    9 %
  • Fat
    17,51 g
    25 %
  • of which saturated
    2,52 g
    13 %
  • Carbohydrates
    3,63 g
    1 %
  • of which sugar
    2,39 g
    3 %
  • Protein
    1,81 g
    4 %
  • Fibers
    ?
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.