Recipes · Polish · Seafood
Ryba po Grecku (Polish Fried Fish under Vegetables in Tomato)
One serving has 370 kcal and 26 g protein, and at least a fifth of a woman's daily need of selenium (86%), vitamin A (77%), phosphorus (53%), cobalamin (49%), vitamin K (44%) and pyridoxine (43%). Ready in 240 minutes.
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- Preparation: 200 min
- Cooking: 40 min
- Makes: 1 serving (373 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free
- Contains: celery, fish, gluten
Ingredients
- 130 g White fish fillets (cod or pollock), raw
- 8 g Flour, for coating
- 16 g Rapeseed oil (for frying and the vegetables)
- 60 g Carrot
- 25 g Parsley root (or parsnip)
- 30 g Celeriac
- 35 g Onion
- 50 g Water
- 15 g Tomato paste (koncentrat)
- 0.1 g Bay leaf
- 0.2 g Allspice
- 0.5 g Sweet paprika
- 2 g Sugar
- 1 g Salt
- 0.1 g Black pepper
Method
- Cut the fish into serving pieces, season them with a little of the salt and pepper and leave them for 10 minutes.
- Grate the carrot, parsley root and celeriac coarsely, and chop the onion finely.
- Heat half the oil in a pan and cook the onion for 3-4 minutes until soft, then add the grated vegetables and the water, cover and stew over low heat for 15-20 minutes, stirring now and then, until soft.
- Stir in the tomato paste, the bay leaf and the allspice and cook for 5 minutes more. Season with the rest of the salt and pepper, the paprika and the sugar: the vegetables should be rich with tomato, slightly sweet and a little tangy.
- Pat the fish dry, coat it in the flour and fry it in the rest of the oil for 3-4 minutes on each side, until golden and cooked through. Drain it on kitchen paper.
- Lay the fish in a dish and cover it completely with the warm vegetables.
- Leave it to cool, then cover and chill it for at least 3 hours, best overnight, so the fish takes up the sauce. Serve it cold: it is one of the dishes of the Polish Christmas Eve supper, Wigilia.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 370 kcal | 17% |
| Carbohydrates | 27.8 g | |
| Water | 298 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 26.4 g | 55% |
| Tryptophan | 0.29 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2 g | |
| Lysine | 2.2 g | |
| Methionine | 0.72 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.85 g | |
| Valine | 1.3 g | |
| Histidine | 0.74 g | |
| Fat | 17.5 g | |
| Monounsaturated | 10.3 g | |
| Polyunsaturated | 5 g | |
| Docosahexaenoic Acid (DHA) | 0.16 g | |
| Eicosapentaenoic Acid (EPA) | 0.08 g | |
| Omega-6 | 3.3 g | |
| Saturated | 1.5 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 55.9 mg | |
| Calcium | 82.7 mg | 8% |
| Copper | 0.21 mg | 23% |
| Iron | 2.1 mg | 12% |
| Magnesium | 75.6 mg | 24% |
| Manganese | 0.47 mg | 26% |
| Phosphorus | 370 mg | 53% |
| Potassium | 1,140 mg | 24% |
| Selenium | 47.5 µg | 86% |
| Sodium | 545 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 4.7 mg | 34% |
| Pantothenic acid (vitamin B5) | 0.73 mg | 15% |
| Pyridoxine (vitamin B6) | 0.56 mg | 43% |
| Folate (vitamin B9) | 63.3 µg | 16% |
| Cobalamin (vitamin B12) | 1.2 µg | 49% |
| Choline | 101 mg | 24% |
| Vitamin A | 541 µg | 77% |
| Vitamin C | 17.5 mg | 23% |
| Vitamin D (D2 + D3) | 46.8 IU | 8% |
| Vitamin E | 5.3 mg | 35% |
| Vitamin K | 39.8 µg | 44% |
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.
Climate footprint
1.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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