Polish · lunch, dinner

Ryba po Grecku (Polish Baked Fish with Carrot and Tomato)

Ryba po grecku

Ryba po Grecku (Polish Baked Fish with Carrot and Tomato) — from Menu Dorotki's cooking video Watch how it’s made · 15:12

Video by Menu Dorotki on YouTube, in Polish · Open on YouTube

95 minServes 6267 kcal a serve
  • Pescatarian
  • Gluten-free ingredients
  • Nut-free

Contains: Fish, Milk. Check labels on stock, sauces and spice mixes.

About 34 g protein and 19 g net carbs a serve: lean white fish baked under a thick layer of grated root vegetables and tomato, with no flour coating and no frying.

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Ingredients 14

Method

The cook speaks Polish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Sprinkle the hake fillets with about 1 tbsp lemon juice, season both sides with a little salt and leave them to marinate while you make the vegetables. 5:28
  2. Heat the clarified butter in a large deep frying pan, add the onion wedges and stir, then turn the heat low. Add the sliced leek and let both soften gently until glassy. 6:01
  3. Season the onion with ½ tsp salt, then stir in the grated carrot, the bay leaves and the ground allspice and leave on low heat. 8:08
  4. Add the grated parsley root and celeriac, the tomato concentrate, the water and another ½ tsp salt. Mix well, taste and add pepper or more salt if you like. 8:44
  5. Heat the oven to 175°C (top and bottom heat, no fan). Cut the fish into smaller pieces. In a 20 × 29 cm lidded baking dish, layer a third of the vegetables, half the fish, another third of the vegetables, the rest of the fish, then the last vegetables. 9:22
  6. Cover and bake on the middle shelf for 60 minutes. Serve hot, or cool it and slice it into neat pieces to serve cold — it is a Christmas Eve classic in Poland. 10:07

Tip. Serves about 6 (the cook doesn't say). Any firm white fish works — cod or pollock too. It tastes even better the next day and keeps 3 days in the fridge.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy267 kcal1,120 kJ
Protein34 g67% of a day
Fibre5.8 g21% of a day
Carbohydrate25 g19 g net · 11 g sugars9% of a day
Fat3.9 g1.7 g saturated5% of a day
Sodium680 mg30% of a day

Where the energy comes from one serve

  • Net carbs 31%
  • Protein 55%
  • Fat 14%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Selenium High95%

52 µg a serve, mostly from fresh hake fillets (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin A High84%

759 µg a serve, mostly from carrots (92%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B12 High61%

1.5 µg a serve, mostly from fresh hake fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin B6 High40%

0.7 mg a serve, mostly from fresh hake fillets (55%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C High24%

22 mg a serve, mostly from thick tomato concentrate (25%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Potassium High23%

1080 mg a serve, mostly from fresh hake fillets (30%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium High23%

96 mg a serve, mostly from fresh hake fillets (58%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E High21%

3.2 mg a serve, mostly from thick tomato concentrate (33%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K Source18%

21 µg a serve, mostly from carrots (51%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Omega-3 Source18%

0.3 g a serve, mostly from fresh hake fillets (91%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Folate Source16%

63 µg a serve, mostly from carrots (25%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Iron Source13%

2.4 mg a serve, mostly from thick tomato concentrate (32%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc Source12%

1.4 mg a serve, mostly from fresh hake fillets (58%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

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Calcium7%

94 mg a serve, mostly from carrots (29%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D7%

1.3 µg a serve, mostly from fresh hake fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Menu Dorotki; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.