A source of protein and omega-3 fatty acids, this dish supports heart and brain health. Eggs and vegetables add vitamins and minerals, while lemon adds freshness and brightness of flavor, making it ideal for balanced nutrition.
| Ingredient | Qty, g | ||
|---|---|---|---|
| Pollock | |||
| Egg | |||
| Flaxseed flour ↺ | |||
| Lemon | |||
| Ghee butter | |||
| Dill | |||
| Cooking salt | to taste | ||
| Garnish | |||
| Bulgarian pepper | |||
| Tomato | |||
| Green beans | |||
| Onion | |||
| Cheese | |||
| Product release: | 1 390 | ||
| Restore to default | |||
| Add a dish to the menu | |||
| 30 | ||
| 5 | ||
| 30 | ||
| 10 | ||
| 10 | ||
1 25 | ||
|---|---|---|
| Proteins | 11.3 |
| Digestible proteins | 10.3 |
| Fats | 3.9 |
| Net carbohydrates | 2.1 |
| Calories | 93 kcal |
| Indexes | |
| Glycemic index | 10.6 |
| Glycemic load | 0.8 |
| Insulin index, II | 34.8 |
| Disease inflammatory index, DII | -0.42 |
| Antioxidant, ORAC | 1 255 |
| Weight loss | Detention | Set |
|---|---|---|
| 10% | 7% | 6% |
| 972 | 1350 | 1620 |
Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid | |
| Recommendations (3) | |
| |
| Nutrient | % of RDA |
|---|---|
| Phytoestrogens | 6143693699 21636961 |
| Selenium | 40403773226 |
| Phosphorus | 23232332168 |
| Iodine | 17171229133 |
| Magnesium | 1316154097 |
| Prebiotics | 11111123?11 |
| Iron | 1043852 |
| Potassium | 912111486 |
| Manganese | 7981173 |
| Copper | 7761442 |
| Lycopene | 77714?1 |
| Sulfur | 68812?2 |
| Zinc | 5751111 |
| Calcium | 555554 |
| Silicon | 5559?3 |
| Nutrient | % of RDA |
|---|---|
| Cholesterol | 444444174?87 |
| Alpha-linolenic acid (Omega-3) | 436349773523 |
| DHA (Omega-3) | 22223744?5 |
| Oleic acid (Omega-9) | 810915?11 |
| Palmitic acid (Saturated) | 5557?9 |
| Nutrient | % of RDA |
|---|---|
| Tryptophan | 304242106174 |
| Lysine | 26363676189 |
| Threonine | 24343471?? |
| Serin | 22221537?7 |
| Isoleucine | 21292961157 |
| Methionine | 192525531913 |
| Histidine | 18252553?13 |
| Leucine | 18252553176 |
| Aspartic acid | 17211752?17 |
| Alanine | 17343485?? |
| Valin | 17242450?8 |
| Phenylalanine | 14191940248 |
| Tyrosine | 13191347238 |
| Cysteine | 121415381410 |
| Proline | 11121127?7 |
| Arginine | 8882172 |
| Glycine | 88825258 |
| Glutamic acid | 617883?? |
| Allowed on diets | |
|---|---|
| Keto | |
| Mediterranean | |
Marinate the pollock fillet (600 g) in lemon juice (2 tbsp) and salt (to taste) for 30 minutes.
Beat the eggs (2 pcs) and mix with sifted flaxseed flour (40 g).
Dip each piece of fish in the egg-flour mixture. Place on a baking sheet greased with melted butter (1 tbsp). Bake at 170 °C for 25–30 minutes.
If desired, 15 minutes before cooking, you can sprinkle the fish with grated cheese (50 g).
Chop bell peppers of three colors (200 g), onion (100 g), tomato (150 g), and green beans (150 g). Sauté the vegetables until soft.
Serve the pollock with vegetables, garnished with fresh dill (a few sprigs).
If you have any questions о рецепте "Pollock baked in egg with vegetables", you can ask them to our bot.
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