Recipes · Icelandic · Main Courses
Plokkfiskur (Icelandic Fish and Potatoes in White Sauce)
One serving has 598 kcal and 40 g protein, and at least a fifth of a woman's daily need of cobalamin (153%), selenium (114%), phosphorus (96%), pyridoxine (83%), niacin (67%) and manganese (51%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (552 g)
- Difficulty: Easy
- Diets: Pescatarian, High protein
- Contains: dairy, fish, gluten
Ingredients
- 170 g Haddock (or cod) fillet, raw
- 150 g Potatoes
- 40 g Onion
- 18 g Butter (for the sauce and the bread)
- 10 g Flour, all-purpose
- 120 g Milk, whole
- 1 g Salt
- 0.2 g White pepper
- 3 g Chives
- 40 g Rúgbrauð (dark rye bread), or pumpernickel
Method
- Peel the potatoes, halve any large ones and boil them in salted water for 20 minutes, until tender, then drain them. Potatoes boiled the day before are just as good, and often used.
- Meanwhile put the fish in a wide pan, just cover it with water, bring it to a simmer and poach it gently for 5-6 minutes, until it flakes. Lift it out and break it into large flakes, taking out any skin and bones.
- Chop the onion finely and cook it in two-thirds of the butter over medium heat for 5 minutes, until soft but not brown.
- Stir in the flour and cook for 1 minute, then whisk in the milk a little at a time and simmer for 3-4 minutes, stirring, to a thick, smooth white sauce.
- Cut the potatoes into chunks and add them to the sauce with the fish. Stir and break everything up roughly with a wooden spoon over low heat for 2-3 minutes, until hot through: plokkfiskur should be chunky, not a smooth purée.
- Season with the rest of the salt and plenty of white pepper, and scatter with the chopped chives.
- Serve hot, with slices of rúgbrauð, the dark, sweet Icelandic rye bread, spread with the rest of the butter. It is an everyday dish in Iceland, first made from the fish and potatoes left over from the day before.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 598 kcal | 28% |
| Carbohydrates | 62.6 g | |
| Water | 424 mL | |
| Fiber | 6.8 g | 23% |
| Protein | 39.8 g | 83% |
| Tryptophan | 0.5 g | |
| Threonine | 1.8 g | |
| Isoleucine | 2 g | |
| Leucine | 3.5 g | |
| Lysine | 3.6 g | |
| Methionine | 1.2 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.3 g | |
| Histidine | 1.2 g | |
| Fat | 20.8 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0.15 g | |
| Eicosapentaenoic Acid (EPA) | 0.07 g | |
| Omega-6 | 1.1 g | |
| Saturated | 11.7 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 143 mg | |
| Calcium | 218 mg | 22% |
| Copper | 0.39 mg | 43% |
| Iron | 3.3 mg | 18% |
| Magnesium | 112 mg | 36% |
| Manganese | 0.92 mg | 51% |
| Phosphorus | 672 mg | 96% |
| Potassium | 1,448 mg | 31% |
| Selenium | 62.7 µg | 114% |
| Sodium | 1,053 mg | |
| Zinc | 2.2 mg | 28% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.54 mg | 49% |
| Niacin (vitamin B3) | 9.3 mg | 67% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 37% |
| Pyridoxine (vitamin B6) | 1.1 mg | 83% |
| Folate (vitamin B9) | 116 µg | 29% |
| Cobalamin (vitamin B12) | 3.7 µg | 153% |
| Choline | 158 mg | 37% |
| Vitamin A | 214 µg | 31% |
| Vitamin C | 34.3 mg | 46% |
| Vitamin D (D2 + D3) | 91.8 IU | 15% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 11.7 µg | 13% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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