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Baked pollock in milk-protein sauce with carrots

Наталья Листьева
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Натан Грумель
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Baked pollock

As a professional dietitian, I am pleased to share with you a recipe for baked pollock with carrots and egg whites. This choice is not accidental: baked pollock is not only delicious but also extremely beneficial, enriched with proteins, vitamins, and minerals. Moreover, due to its low calorie content, the dish becomes an ideal option for those who carefully monitor their diet.

Ingredients and Caloric Content:

1. Pollock (fillet) – 600g: Pollock is an excellent source of protein and Omega-3 fatty acids. Approximately 90 calories per 100g, totaling 540 calories for 600g.

2. Carrots – 400g: Carrots are rich in beta-carotene (vitamin A), which is beneficial for vision. About 41 calories per 100g, totaling 164 calories for 400g.

3. Onion – 80g: Onions add aroma to the dish and have anti-inflammatory properties. Approximately 40 calories per 100g, resulting in 32 calories for 80g.

4. Milk (low-fat) – 200ml: Low-fat milk is enriched with calcium and vitamin D, while being low in fat. Approximately 44 calories per 100ml, totaling 88 calories for 200ml.

5. Eggs (chicken) – 2 pieces: Egg whites are an excellent source of high-quality protein. Approximately 17 calories per egg white, totaling about 34 calories for the whites of two eggs.

6. Salt to taste: Caloric content is negligible.

Total Caloric Content of the Dish:

The total calorie content of the prepared dish will be approximately 858 calories. When divided into 4 servings, each portion will contain around 214.5 calories.

Preparation:

  • 1. Grate the carrots, finely chop the onion.
  • 2. Season the Pollock with salt and pepper to taste.
  • 3. In a baking dish, layer the carrots, place the Pollock fillet on top, and evenly distribute the onion.
  • 4. Slightly beat the egg whites until foamy, then add to the milk, and pour this mixture over the fish and vegetables in the dish.
  • 5. Bake in a preheated oven at 180°C for about 25-30 minutes, until cooked through.

Taste Qualities and Health Benefits:

The dish turns out incredibly tender, juicy, and aromatic. Baked pollock with carrots and the subtle flavor of milk proteins acquires an exquisite texture and a mild taste. Carrots add sweetness and make the dish more nutritious, while the onion adds a hint of sharpness.

This dish is perfect for a dietetic and balanced diet, thanks to its high protein content, which promotes muscle growth, and low fat content. Vitamins and minerals found in vegetables strengthen the immune system and contribute to overall health improvement.

Thus, baked Pollock with carrots and egg whites is an ideal choice for those striving for a healthy lifestyle without wanting to give up tasty and satisfying food.

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About the author

Наталья Листьева

Natalya Listeva

Dietitian and sports nutrition specialist. Her expertise covers both general nutrition and dietetics specific to athletes and active people. Natalia helps her patients and clients develop individual nutrition plans, taking into account their needs for physical activity and achieving sports goals. Her professional advice and approach to healthy eating help you achieve optimal results in both sports and overall fitness.

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