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🍽️ Pan-fried Pollack with Wild Rice

603 kcal · 30 min · 4 servings

Ingredients

• 120 g Wild rice mix
• Salt
• 1 stalk Leek
• 2 tbsp Olive oil
• 150 ml classic vegetable broth
• 300 g Pollack fillet (2 Pollack fillets)
• Pepper
• 150 g Cherry tomatoes
• 0.5 bunch Parsley
• 1 tbsp Grainy mustard
• 100 g Sour cream (10% fat)

Instructions

1. 1. Pour boiling salted water into a pot.
2. 2. Cook the rice mix in this water for the time stated on the package.
3. 3. Remove the tough ends from the leeks.
4. 4. Cut the leeks in half lengthwise.
5. 5. Rinse the leek halves thoroughly under running water.
6. 6. Let the leeks drain in a colander.
7. 7. Cut the leeks into coarse pieces.
8. 8. Heat one tablespoon of olive oil in a frying pan.
9. 9. Sauté the leeks in it for two minutes.
10. 10. Pour vegetable broth over the leek pieces.
11. 11. Bring the mixture to a boil.
12. 12. Cook the leeks for five minutes.
13. 13. Rinse the fish fillets under cold water.
14. 14. Pat the fillets dry with a kitchen towel.
15. 15. Season the fish with salt and pepper.
16. 16. Heat the remaining olive oil in a second frying pan.
17. 17. Fry the fish fillets for three to four minutes on each side.
18. 18. Wash the tomatoes under running water.
19. 19. Halve the tomatoes.
20. 20. Wash the parsley.
21. 21. Shake the parsley dry.
22. 22. Pluck the parsley leaves from the stems.
23. 23. Finely chop the parsley leaves.
24. 24. Drain the cooked rice.
25. 25. Let the rice drain in the colander.
26. 26. Stir the tomatoes into the pan with the leeks.
27. 27. Add mustard to the leek mixture.
28. 28. Add sour cream to the pan.
29. 29. Season the sauce with salt and pepper.
30. 30. Fold the chopped parsley into the vegetables.
31. 31. Plate the vegetables.
32. 32. Place the pollack fillets next to the vegetables.
33. 33. Serve with the rice.

Nutrition per serving

• kcal: 603
• Protein: 40 g · Fett/Fat: 25 g · Carbs: 53 g