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Pollock Florentine

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)38.7833
Energy (kCal)414.9068
Carbohydrates (g)41.6244
Total fats (g)11.5258
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Heat oven to 350. | 2. In a flat bottom, oven safe pan big enough to hold the fish in one layer, render the pancetta. | 3. Add onion and garlic, and saute until translucent. | 4. Remove solids and set aside. | 5. Deglaze pan with fish stock and reduce by half. | 6. Add spinach to wilt and remove to a separate bowl. | 7. Mix spinach, tomato. pancetta, onion, garlic, and 1/3 tsp thyme together. | 8. Add 2/3 tsp thyme to stock. Taste for salt and pepper and season as desired. | 9. Coat fish in remaining stock and layer in the pan. | 10. Sprinkle feta on the fish. | 11. Layer the spinach mixture over fish. | 12. Sprinkle parmesan over the top. | 13. Bake for 10-12 minutes | 14. Optionally broil for 1 minute. | 15. Remove from oven and let rest for 2 minutes. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    pollock 1 1/2 1/2 1.38 0.0 0.2916 0.0147
    pancetta 1/4 diced 6.3042 0.0 1.4025 0.0354
    garlic clove 2 minced 8.94 1.9836 0.3816 0.03
    onion 1 minced 28.0 6.537999999999999 0.77 0.07
    thyme 1 teaspoon 0.8079999999999999 0.1956 0.0445 0.0134
    fish stock 1 cup 37.28 0.0 5.2658 1.8873
    spinach 5 ounces 31.1844 5.5282 3.1184 0.4252
    tomato 1 diced 16.38 3.5399 0.8008 0.182
    feta 1 ounce 74.844 1.1595 4.0285 6.0329
    parmesan cheese 2 ounces grated 209.7862 22.6796 22.6796 2.8349
    salt pepper 6.3042 0.0 1.4025 0.0354

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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