Baked Pollock on a Bed of Vegetables
Tender pollock on a bed of chicory, onion and carrot: this fuss-free oven dish uses just a handful of ingredients and is on the table in under 30 minutes. A splash of lemon juice adds a fresh lift, while the vegetables soften beautifully in their own juices. Perfect if you're after a light, low-carb dinner after work.
Ingredients
- 150 g chicory, also sold as endive or Belgian endive
- 1 onion
- 50 g carrots
- 1 tbsp lemon juice, freshly squeezed
- 150 g pollock fillet, or another firm white fish such as cod or coley
- 2 tbsp vegetable stock, paste or powder, ideally additive-free
- salt and pepper, to taste
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 190 kcal | 190 kcal |
| Carbohydrates | 10 g | 10 g |
| Protein | 32 g | 32 g |
| Fat | 3 g | 3 g |
| Fibre | 4 g | 4 g |
| of which sugar | 6 g | 6 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 170C fan (190C conventional / 375F).
- Wash and trim the chicory, cutting out the bitter core at the base. Slice into fine strips.
- Dice the onion and carrots.
- Toss all the vegetables with salt, pepper and part of the lemon juice, holding back a little juice for the fish. Tip the vegetables into an ovenproof dish along with the 2 tbsp vegetable stock.
- Drizzle the pollock fillet with the remaining lemon juice and season lightly with salt and pepper.
- Lay the pollock on top of the vegetable bed and bake in the preheated oven for about 25 minutes, until the fish is opaque and flakes easily.
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Nutrition facts per serving (estimate)
| Calories | 190 kcal |
|---|---|
| Carbohydrates | 10 g |
| Protein | 32 g |
| Fat | 3 g |
| Fibre | 4 g |
| of which sugar | 6 g |
Frequently asked questions
Can I swap the chicory for a different vegetable?
Yes. Fennel or courgette work well too and cook in a similar time.
Which vegetable stock is best?
A paste or powder without additives, ideally from a health-food or wholefood shop, works best.
Can I scale the recipe up for more servings?
Absolutely. Simply multiply all the ingredients and use a correspondingly larger ovenproof dish.
Is this dish suitable for a low-carb way of eating?
Yes, the recipe is low in carbs, high in protein and gluten-free, so it fits well with low-carb eating plans.
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