Pollock baked with vegetables

1. 1 Pollock filletパック 600 g ≈ $5.50 180 g
2. 2 Carrots≈ $1.50 / kg 60 g
3. 3 Onions≈ $1.60 / kg 50 g
4. 4 Tomatoes≈ $4.67 / kg 80 g
5. 5 Sour cream 15%パック 300 g ≈ $1.60 30 g
6. 6 Lemon≈ $4.65 / kg 15 g
7. 7 Sunflower oil 8 ml
8. 8 Salt 2 g
9. 9 Ground black pepper お好みで

灰色の行は常備品です（塩・油・香辛料）。これらは1人分の価格には含まれません。

作り方

1. Preparation: rinse the fish under cold water, pat dry with paper towels; peel the onion³ and cut it into half‑rings; peel the carrot² and cut into sticks about 0.5 cm thick; cut the tomato⁴ into rounds. Salt the fish and pepper to taste.

2. Oven and pan preparation: preheat the oven to 190 °C; prepare a baking dish about 22×28 cm, coat it with a thin layer of vegetable oil.

3. Layering vegetables: place the onion³ in half‑rings in the dish, spread evenly over the bottom; top with carrot² sticks; salt and pepper the vegetables.

4. Assembly: place the fish on the vegetables in one piece or in portions, gently press if needed; top with tomato⁴ rounds; spread sour⁵ cream evenly over the surface of the fish and vegetables.

5. Baking: put the dish in the preheated oven and bake at 190 °C for about 25 minutes; the fish is ready when its flesh is white and soft, pierced easily with a fork and separates from the bone.

6. Serving: remove the dish from the oven and serve hot; you may garnish with herbs to taste if available.

7. Substitutes and prep ahead: if you don’t have tomatoes⁴, omit them; sour⁵ cream can be replaced with a cream sauce of similar consistency, but without changing the overall composition of the dish.

要点

• ヘルシーと表示: プランナーは目標「減量」や「健康的な食事」のときにこれをよりよく選びます。