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Calorie, chemical composition and nutritional value. Pollock fillet in an omelette recipe

pollock fillet in omelette rich in vitamins and minerals such as: choline - 12.2%, vitamin PP - 16.8%, potassium - 12.3%, phosphorus - 25.4%, chlorine - 74.4%, iodine - 62.9% , cobalt - 116.3%, chromium - 67.2%

Why is pollock fillet in an omelette useful?

  • Choline is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
  • Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
  • Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
  • Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane sodium and hormone transport. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, growth retardation and mental development in children.
  • Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
  • Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
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Today I bring to your attention a recipe for cooking fish in an omelet. What i like this dish: the ingredients are very simple and common, you don't have to spend half a day looking for some original seasoning; taste - a combination of omelet and fish, gives a pleasant, original taste; fish in an omelette is easy and simple to prepare. Fish in an omelet is a delicious, aromatic dish. The fish is soft and tender, the scrambled eggs and herbs add spicy flavor notes.

Pollock (medium) - 2 pieces
Bulb onion - 1 piece
Chicken egg - 4 pieces
Milk - 1 stack.
Black pepper
Salt
Greens
Vegetable oil

Pollock (in principle, you can also other fish, but this is how I cook pollock), rinse, walk with a brush or knife on the skin, to remove scales, trim the fins, remove the insides and black film. I do not remove the spine for such an omelet - it turns out tastier and easier.

Cut the prepared pollock into pieces

Breaded in flour and fry in a pan in vegetable oil on one side. I add some salt to the oil.

We lay out the fish not close to each other, leaving room for the onion.

We lay it out between the pollock.

In a bowl, beat eggs with milk, salt and pepper.

Turn the fish over, stir the onion

And fill it with an omelet. You do not need to strive to fill the pan with an omelette, it will not have time to bake. Raw omelet is about half the height of the fish. Cover and simmer. Shortly before readiness, you can gently pick up pieces of fish with a knife or fork so that the liquid that has accumulated on top flows down to the bottom.

Sprinkle with herbs before serving.


povarenok.ru
There is also a more "gentle" version of the dish. For him, we cut pollock into fillets with skin, and instead onions use leek. The rest of the cooking technology is the same.

Prepare the required set of ingredients.

If the pollock is frozen, it must be defrosted. Scrape the outside of the fish, cut off the fins, remove the insides and the black film from the abdomen, wash.

Cut the fish into portions.

Roll each piece of fish on all sides in flour. Heat well in a pan vegetable oil and lay out the fish pieces.

Fry the pollock over medium heat until golden crust on each side (about 2-3 minutes), then transfer from the pan to a baking dish.

Cut the peeled onion into half rings and put in the pan in which the fish was fried. Fry half rings of onion, stirring occasionally, until golden brown.

Put the fried onions in an ovenproof dish on top of the pollock pieces.

Drive eggs into a bowl, pour in milk, salt and pepper to taste, beat with a fork until smooth. Cooked egg mixture pour the fish and onions.

Remove the pollock in the omelet from the oven and serve hot. The dish turns out to be tasty and satisfying, try it!

Bon Appetit!