Name: Greek-Style Pollock Casserole
Cook time: 1 h 5 min
Total time: 1 h 5 min
Yield: 1 dish
Ingredients: Pollock; Zucchini; Tomato; Bell pepper; Egg; Cream 20% fat content; Feta; Olive oil; Parsley; Black pepper; Table salt

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Oven

1 kg 52 gram

Servings: 6 (1 serving ≈ 323 gram)

Digestion time: 3 hour

Complete protein: ✔

Slice zucchini (400 g), tomatoes (300 g), and bell pepper (200 g), and cut pollock (500 g) into small pieces.

Whisk the eggs (200 g) with cream 20% fat content (200 g), then add table salt (to taste) and black pepper (to taste).

Layer the vegetables and fish, sprinkle with parsley (15 g), cover with the cream mixture, and add olive oil (20 g). Bake at 180 °C for 30 minutes, then top with feta (100 g) and bake for another 15 minutes.

Published: 01.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Pollock	Pollock	Ingredient quantity for Pollock in g
Include ingredient: Zucchini	Zucchini	Ingredient quantity for Zucchini in g
Include ingredient: Tomato	Tomato	Ingredient quantity for Tomato in g
Include ingredient: Bell pepper	Bell pepper	Ingredient quantity for Bell pepper in g
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Cream 20% fat content	Cream 20% fat content	Ingredient quantity for Cream 20% fat content in g
Include ingredient: Feta	Feta	Ingredient quantity for Feta in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Parsley	Parsley	Ingredient quantity for Parsley in g
Include ingredient: Black pepper	Black pepper	to taste
Include ingredient: Table salt	Table salt	to taste

	Product release:	1 935
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

1 5
	Fry	20
	Bake in the oven	45

Proteins	8.1
Digestible proteins	7.3
Fats	5.8
Plaid	0.6
Net carbohydrates	1.9
Fructose	0.3
Calories	95 kcal
Indexes
Glycemic index	12.7
Glycemic load	0.7
Insulin index, II	29.3
Disease inflammatory index, DII	-0.34
Antioxidant, ORAC	271

Weight loss	Detention	Set
10%	7%	6%
972	1350	1620

Nutrient	% of RDA
U	????11
B12	48484441381
C	2227248141
B6	1616113471
B2	1619153471
K	13181829133
B4 (Choline)	1013122253
B5	9981651
B3	91081771
B7	7761811
A	6771333
E	5551011
B1	5541031

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

Nutrient	% of RDA
Fructose	??????
Mercury	??????
Lead	??????
Cadmium	??????
Arsenic	??????
Phosphatidylcholine	383827???
Selenium	28282651154
Phosphorus	18181826136
Iodine	131392192
Lycopene	10101021?2
Potassium	81091165
Iron	732641
Magnesium	7982354
Calcium	666665
Zinc	5751111
Lectins	555115?

Nutrient	% of RDA
Cholesterol	353535142?71
Oleic acid (Omega-9)	13171524?18
DHA (Omega-3)	13132226?3

Nutrient	% of RDA
Tryptophan	22313177123
Lysine	21292960147
Threonine	17242451??
Isoleucine	16232347116
Serin	15151025?5
Methionine	152121431510
Leucine	14191941135
Alanine	12252562??
Histidine	12171735?8
Valin	12171735?5
Aspartic acid	11131133?11
Tyrosine	10151037186
Phenylalanine	10151530186
Proline	910921?6
Cysteine	8101026107
Arginine	6661551
Glycine	66617176

Greek-Style Pollock Casserole

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