Miso pollack with cucumber & spring onion salad

Gluten Free
Dairy Free
Health score
55%
Miso pollack with cucumber & spring onion salad
23 min.
2
224kcal

Suggestions


Looking for a quick, healthy, and delicious meal that’s both gluten-free and dairy-free? This Miso Pollack with Cucumber & Spring Onion Salad is the perfect dish to add to your weekly menu! Packed with vibrant flavors, this recipe combines the richness of miso with the freshness of cucumber and radishes, creating a satisfying yet light dish that is sure to impress. Whether you're looking for a lunch, dinner, or a main course that won’t leave you feeling sluggish, this recipe checks all the boxes.

The combination of tender, marinated pollack fillets and a zesty salad with lime, chili, and sesame oil is not only a treat for your taste buds but also a great way to get your daily dose of protein and healthy fats. In just 23 minutes, you can create a meal that’s both nourishing and full of flavor. Plus, with only 224 calories per serving, this meal fits perfectly into a balanced diet without compromising on taste or satisfaction. With simple ingredients and a few easy steps, this dish is the ultimate weeknight winner!

Ingredients

  • 0.5  cucumber with a potato peeler peeled
  •  lime juiced cut into wedges
  • tsp soy sauce low-sodium
  • tbsp miso white
  • oz radishes sliced
  •  to 5 chilies red deseeded chopped ( if you like)
  • tbsp rice vinegar 
  • tsp sesame oil 
  • bunch spring onion sliced
  • 250 filets 

Equipment

  • frying pan

Directions

  1. Mix together the miso paste, soy sauceand half the vinegar. Cover the fish in themarinade and leave for at least 15 mins,or ideally overnight in the fridge.
  2. Mix the spring onions, cucumber,beansprouts and radishes. Make adressing with the chilli, lime juice andremaining vinegar.
  3. Pour over the saladand set aside while you cook the fish.
  4. Heat the sesame oil in a frying panand cook the fish for 3-4 mins each side.
  5. Remove and transfer to a plate. Tip themarinade into the pan, bring to the boiland boil rapidly to reduce by half.
  6. Pourover the fish and serve with the salad.

Nutrition Facts

Calories224kcal
Protein45.76%
Fat17.7%
Carbs36.54%

Properties

Glycemic Index
133.5
Glycemic Load
5.97
Inflammation Score
-8
Nutrition Score
21.977391450301%

Flavonoids

Pelargonidin
35.79mg
Hesperetin
43.22mg
Naringenin
3.42mg
Kaempferol
0.65mg
Quercetin
1.68mg

Nutrients percent of daily need

Calories:223.99kcal
11.2%
Fat:4.62g
7.1%
Saturated Fat:0.72g
4.51%
Carbohydrates:21.44g
7.15%
Net Carbohydrates:15.61g
5.68%
Sugar:6.34g
7.04%
Cholesterol:53.75mg
17.92%
Sodium:827.16mg
35.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.85g
53.7%
Vitamin C:75.88mg
91.97%
Selenium:43.73µg
62.47%
Vitamin K:40.14µg
38.23%
Phosphorus:345.67mg
34.57%
Vitamin B6:0.59mg
29.36%
Potassium:1004.06mg
28.69%
Fiber:5.83g
23.33%
Magnesium:78.56mg
19.64%
Vitamin B12:1.15µg
19.18%
Manganese:0.36mg
17.78%
Vitamin B3:3.48mg
17.39%
Copper:0.3mg
14.77%
Folate:58.72µg
14.68%
Vitamin B1:0.2mg
13.05%
Iron:2.31mg
12.85%
Vitamin B2:0.22mg
12.77%
Calcium:101.9mg
10.19%
Zinc:1.52mg
10.16%
Vitamin A:506.85IU
10.14%
Vitamin E:1.31mg
8.73%
Vitamin B5:0.8mg
8.03%
Vitamin D:1.13µg
7.5%