Pollock with tomatoes and fennel
Difficulty: Easy
Time: 30 min. preparation time, 0 min. baking time
Nutrition: Calories ca 253 / Protein 34g / Carbohydr. 22g / Fat 3g
Ingredients (4 servings)
| 250 g | couscous |
| 600 g | pollock |
| 400 g | tomatoes |
| 1 | fennel |
| 0.5 | lemon |
| 1 clove | garlic |
| 1 tbsp | balsamic vinegar (white) |
| 20 ml | white wine |
| salt | |
| pepper | |
| olive oil for frying |
Utensils
large frying pan with lid, small pot with lid, cooking spoon, cutting board, knife
Wine Tip
Pinot Gris, dry, 2010
A dry Pinot Gris flatters the taste of the fish without suppressing its gentle flavors. The wine possesses a hint of green nuts, fine almonds, and bright fruit.
Step 1
Allow couscous to stand and cook in boiled water according to package instructions and set aside.
small pot with lid
250 g couscous
Step 2
Mince garlic. Cut tomatoes into wedges. Finely slice lemon and fennel.
cutting board, knife
1 clove garlic / 400 g tomatoes / 0.5 lemon / 1 fennel
Step 3
Sauté fennel in some olive oil for approx. 3 – 4 min. until translucent, add garlic and sauté for 30 sec. Add tomatoes and cook for an additional 3 – 4 min. Season with salt and pepper. Deglaze pan with vinegar and wine.
large frying pan with lid, cooking spoon
olive oil for frying / 1 tbsp balsamic vinegar (white) / 20 ml white wine
Step 4
Place pollock on top of the tomato fennel mixture. Top each piece of fish with a slice of lemon, season with salt and pepper and cook covered over medium heat for approx. 8 – 10 min. until the pollock is opaque throughout. Serve over couscous.
600 g pollock / salt / pepper
