Recipe Poached pollock with vegetables. Calorie, chemical composition and nutritional value.

Publication in the group: Fish and seafood dishes

Pollock is a white fish with a strong fishy taste and smell. It is an inexpensive and versatile alternative to other white species such as tilapia, cod and haddock. One 100g serving of fillet has just 78 calories, with 17g of protein and less than 1g of fat. Pollock fillets in briquettes also remain soft and are usually cooked with any kind of oil, dough or breading to prevent them from falling apart. It can be prepared in a variety of ways, most of which produce a healthy dish.

With butter and lemon juice

The easiest way to prepare pollock fillet in briquettes is in the oven. Baking allows you to make it tender and soft and at the same time with an expressive taste and aroma. This method also prevents the fish from drying out.

Pollock fillet in briquettes with butter and lemon juice.

Oil and lemon juice perfectly complement pollock.

What ingredients will you need?

• 500 g pollock fillet in briquettes, approximately 2 cm thick;
• 3 tbsp. l. melted butter;
• 1 tbsp. l. fresh lemon juice;
• 0.25 tsp fine sea salt;
• 0.25 tsp paprika.

Step-by-step cooking process

1. The oven must be preheated to 190°C, and the bottom of the rectangular shape must be greased with oil.
2. If necessary, cut the fish fillet into 4 portions. Then you need to put it skin side down in the mold.
3. Next, you need to mix the remaining ingredients and rub the fish with them, then place it in the oven, uncovered, and bake for 15-20 minutes.
4. The pollock fillet is ready when it can be easily pierced with a fork and falls apart into layers.

What can I add?

You can add chopped lemon zest or garlic pepper to the oil mixture, or a little smoked paprika instead of regular paprika. Instead of the usual lemon, you can use lime juice.

Rules for serving and decoration

Before serving, it is recommended to sprinkle the fish with chopped fresh herbs. It should be served warm with boiled rice or mashed potatoes.

How to deliciously cook pollock fillet in the oven

A tasty, and most importantly, unexpected way to cook it in the oven is with kebab. Yes, you can also make shish kebab from this fish!

What products are needed:

• olive oil - up to 3 tbsp. l.;
• fillet - 350 g;
• white loaf - 1 pc.;
• rosemary - up to 1 tsp;
• garlic - 3 cloves;
• bacon - 100 g and wooden skewers for stringing.

How to cook:

1. Peel the garlic and crush it through a press;
2. Mix it with oil and rosemary;
3. Leave the chopped fillet in this marinade for a short time;
4. Cut the loaf into pieces the same size as the fish;
5. Cut the meat into strips. It is better if they are thinner but longer;
6. Place pieces of pollock and bread alternately on skewers;
7. Wrap each skewer in strips of bacon;
8. 190°C - at this temperature, bake the kebabs in the oven for 15 minutes, placed on a baking sheet on baking paper.

In the oven with cheese and breading

Pollock fillets in briquettes can be cooked in the oven, sprinkled with a mixture of cheddar, herbs and breadcrumbs. This gives the fish a piquant taste and crispy texture.

This dish goes perfectly with a side dish of green beans, fresh vegetable salad or stewed potatoes.

What ingredients will you need?

• 4 briquette pollock fillets, weighing 225 g each;
• 75 g white breadcrumbs;
• 50 g cheddar, finely grated;
• 4 tbsp. l. chopped parsley;
• 1 tbsp. l. chopped dill;
• 1 clove garlic, finely chopped;
• 25 g melted butter;
• Cornish sea salt;
• black pepper, freshly ground;
• olive oil.

Step-by-step cooking process

1. The oven must be preheated to 220ºC.
2. Sprinkle pollock fillets with salt and pepper on both sides and place skin side down on a baking sheet well greased with olive oil.
3. In a separate bowl you need to put breadcrumbs, cheese, parsley, dill and garlic, add salt and pepper, pour in melted butter and mix everything thoroughly with a fork.
4. The resulting mixture must be distributed equally over each piece of fillet in a continuous layer.
5. Then the pollock needs to be poured with a small amount of olive oil and baked for 10–12 minutes. (8 minutes for every 1 inch of thickness of fish), or until crust is crisp and lightly golden and fish is cooked through.

The finished dish should be placed on warm plates and served with any side dish.

In batter ("fish and chips")

Pollock fillet in briquettes can also be prepared in beer-based batter.

Combined with deep-fried potatoes, you get the classic English fish and chips dish, known all over the world.

What ingredients will you need?

• 1 kg pollock fillet in briquettes, cut into small square pieces;
• salt;
• frying oil;
• 1 kg of golden potatoes, cut into slices 3-4 mm thick;
• 0.5 tbsp. self-raising flour;
• 2 tbsp. l. vegetable oil;
• 1 tsp. salt;
• about half a standard bottle of beer (0.5 l).

Step-by-step cooking process

1. It is necessary to salt the fish and set aside at room temperature.
2. In a deep frying pan, heat the oil to a very high temperature, and at the same time turn the oven to “warm” mode, place a baking sheet inside and place a wire rack on it.
3. Next you need to combine flour, vegetable oil, salt and beer, stirring all the time. There should be enough liquid to make a dough the consistency of melted ice cream. Once it is cooked, you need to put it in the refrigerator for 20 minutes.
4. While the dough is resting, cut the potatoes and place them in a large bowl of cold water, rinse well, and then pat each slice dry with a paper towel.
5. The oil should be very hot. It is necessary to place the potatoes in it in one layer and fry for 3-5 minutes, or until they begin to brown at the edges. Avoid adding too many slices at once as this will cause uneven cooking. Each batch needs to be salted after cooking.
   Read also:  Lamb kebab and 8 most delicious marinade recipes
6. Once all the potatoes have been fried, you should place them on a rack set on a baking sheet in the preheated oven to prevent them from cooling while the fish cooks.
7. Next, you need to remove the dough from the refrigerator, roll each piece of fish fillet in it and let the excess coating drip off.
8. Then you need to carefully place each piece into the hot oil. You may need a wooden stick to push the fish and prevent it from sticking to the bottom of the pan.
9. Fry the pollock fillet in batter in portions until golden brown, about 5-8 minutes, depending on the size of the pieces. The finished pieces should be placed in a warm oven while the remaining batches are prepared.
10. Serve the fish and chips as soon as everything is fried, accompanied by lemon and sauce of your choice. Tartar sauce, remoulade or aioli are great options.

In a frying pan with flour

You can cook pollock fillet in briquettes in a frying pan after rolling it in flour. This allows the fish to be golden and crispy. For perfect searing, it is recommended to first pat the fillets dry to remove any excess liquid before coating them with flour.

Another secret to successful cooking is to use a thick non-stick frying pan.

What ingredients will you need?

• 2 thin pollock fillets, about 150 g each, 1 cm thick, with or without skin;
• sea ​​salt and coarsely ground pepper;
• 0.25 tbsp. (35 g) all-purpose flour, unsifted;
• 1 tsp. paprika, optional;
• 2-3 tbsp. l. oil, or enough to cover the base of the pan with a thin layer (ideally sunflower or rapeseed);
• lemon slices;
• finely chopped parsley or dill for decoration, optional.

Step-by-step cooking process

1. You will need to use rolled paper towels to pat the fish dry on both sides. This is especially important when using thawed fillets.
2. Next, season the pollock well on each side with sea salt and coarsely ground pepper.
3. On a shallow plate, mix flour, paprika and coarsely ground black pepper.
4. Rub the fish on each side with flour, pressing firmly to ensure it sticks, but shake well to remove excess.
5. Then you should heat a thick-bottomed frying pan (regular or non-stick) over low heat until wisps of smoke appear, pour in the oil and spread it over the work surface. It will heat up in a few seconds.
6. After this, you need to put the fish there in 1 layer. It will immediately begin to hiss. Shake the pan slightly to prevent the fillet from sticking and cook for 2 minutes. until a golden hue appears.

7. Next, you need to carefully turn the pollock over and cook on the other side for another 2 minutes, then quickly place it on a plate.
8. If the fish is frying too quickly, you just need to remove the pan from the stove for a while. If a piece sticks immediately, there is no need to tear it off - it will release naturally when it becomes toasted.

The finished fish should be served immediately with lemon slices and chopped dill or parsley. After 5 min. the fillet begins to lose its crunchiness.

How to cook pollock deliciously in a frying pan

The easiest way to cook pollock is in a frying pan.

Just a few steps and you will get a delicious dish:

1. First you need to prepare the fish. To do this, wash it, clean it of scales and fins, cut it into small portions;
2. Grate the carrots on a medium grater and chop the onion into half rings;
3. Before frying, the fish must be seasoned with spices and then rolled in flour;
4. Place the fish in a frying pan and lightly fry until golden brown;
5. Next is the turn of the onion: you need to lay it in an even layer on the pollock, and on top - the carrot;
6. Pour milk into the frying pan, add salt and pepper and leave to simmer over low heat for 40 minutes.

Delicious pollock cooked in a frying pan is ready to serve!

But there are other ways. Therefore, we invite you to watch a video recipe for fried pollock in an egg in a frying pan:

Pollock fillet with vegetables

Pollock fillet in briquettes can be cooked in the oven with vegetables in the Provencal style. This dish contains olive oil, onions, garlic, tomatoes and olives, and is prepared in just 25 minutes.

What ingredients will you need?

• 4 pieces of fresh or frozen pollock fillet in briquettes, 1-1.5 cm thick;
• 1 tbsp. l. olive oil;
• 1 medium onion, thinly sliced;
• 2 cloves garlic, minced;
• 500 g tomatoes, washed and cut into slices;
• 2 tsp. chopped fresh thyme or 0.5 tsp. dried, crushed;
• 8 black olives or pitted green olives, cut in half;
• 1 tsp. capers, drained;
• fresh thyme sprigs (optional)

Step-by-step cooking process

1. It is necessary to defrost the fish, if it is frozen, rinse well and pat thoroughly dry with paper towels, set aside for a while
2. Heat a little oil in a small saucepan over medium heat, add onion and garlic and cook for about 5 minutes. or until soft, stirring occasionally.

3. Then add the tomatoes, thyme, olives and capers, heat until the juices release and boil, turn the heat down to low and simmer over low heat without a lid for about 10 minutes, or until most of the liquid has evaporated.
4. Meanwhile, preheat the oven to 200ºC and place the fish on a greased rack set over a baking sheet and bake for 4-6 minutes, or until the fillet begins to fall apart easily when pierced with a fork.
5. Next, you need to place the baked pollock on serving plates, pour stewed tomatoes on top and serve, garnishing with fresh thyme sprigs if desired.

Quick recipe: pollock fillet baked with vegetables in foil

Fish prepared in this way invariably turns out incredibly aromatic, soft, and tasty. When baked, pollock fillet can easily be overdried and then the dish will not turn out the way you would like. But if you add vegetables and simmer everything in foil, then you don’t have to worry about anything.

The list of ingredients is very simple, you can find all the products in the nearest supermarket, and such a dish will not break your budget (designed for 4 servings):

• Pollock fillet – 400 g;
• Sweet bell pepper – 2 fruits;
• 1 large onion;
• Tomato – 2-3 pcs.;
• Vegetable oil;
• Salt, white pepper.

The fish fillet must first be thawed, washed and dried with paper towels. If necessary, cut the fish into smaller pieces.

Salt the pollock fillet on both sides, rub with spices, and sprinkle with lemon juice if desired. It is better for the fish to marinate for some time, at least 10-15 minutes.

We prepare the vegetables as follows: chop the pepper into strips, onion into rings or half rings, tomatoes into small cubes. Also, ordinary tomatoes can be replaced with cherry tomatoes, and they, in turn, can be cut into halves.

Place four squares of foil on a baking sheet, grease each with a small amount of vegetable oil. Pour one teaspoon of vegetable oil onto each leaf.

Spread the chopped onion evenly on the foil and pieces of pollock on it. Then spread the tomatoes on top of the fish and pepper on the sides. Wrap each sheet of foil tightly, but carefully. Make sure that the seam is at the top and there are no tears anywhere.

Bake pollock in the oven in foil with vegetables for about 20-25 minutes t=180°C. You can serve it as a separate dish or with a side dish (mashed potatoes, boiled rice, etc.).

With potatoes in Indian style

Pollock is a fish popular all over the world, including in Asian countries. Therefore, it is not surprising that there are many Asian recipes for its preparation. In this case, it is proposed to bake the fillet in the oven with potatoes and aromatic seasonings.

What ingredients will you need?

• 1 tbsp. l. olive oil;
• 400g sweet potatoes or regular white ones, cut into thick slices or small cubes;
• 400 g chopped ripe tomatoes without skins;
• 100 ml vegetable broth;
• 2 cloves garlic, minced;
• 1 tbsp. l. grated fresh ginger;
• 2 tsp. garam masala;
• 1 tsp. ground turmeric;
• 1 tsp. ground coriander;
• cumin seeds;
• 0.5 tsp. fiery hot chili pepper or pepper flakes;
• table salt and coarsely ground black pepper;
• 1 can (400 g) canned chickpeas, rinsed and drained;

• 4 thick pieces of pollock fillet (200 g each);
• a handful of fresh cilantro leaves;
• fresh herbs for serving;
• warm crusty bread, for serving.

Step-by-step cooking process

1. The oven must be preheated to 180ºC.
2. 1 tbsp. l. Oil should be applied to your hands, then rub the potatoes evenly on all sides, place them in a baking dish in an even layer.
3. Place chopped tomatoes on top of the potatoes and evenly pour out all the juices that flowed out of them during slicing, pour vegetable broth over everything.
4. Next, you need to sprinkle the entire contents of the mold with garlic, ginger and all the spices and mix well, put in a preheated oven and bake for about 30 minutes.
5. Then the vegetables must be removed from the oven and mixed with canned chickpeas.
6. Season the fish fillets, then place on top of the potato and chickpea mixture and return to the oven to bake for a further 12 minutes.
7. Rinse the cilantro.

8. The finished dish should be sprinkled with fresh cilantro leaves and served with herbs or any side dish and some crusty bread.

With cheese

As a rule, when preparing fish with cheese, this product is added to the batter or sprinkled on top when baking. This recipe is somewhat unique because it calls for making a cheese coating with breadcrumbs and frying the fillets in it in a frying pan.

What ingredients will you need?

• 500 g pollock fillet;
• 0.5 tbsp. vegetable broth;
• table salt and strong ground pepper;
• 0.5 tbsp. grated parmesan cheese;
• 0.5 tbsp. breadcrumbs;
• 0.5 tsp. dried parsley;
• 0.25 tbsp. olive oil, divided;
• 1 tsp. garlic, finely chopped;
• 1 tsp. onion, white or yellow, grated;
• juice from half a lemon;
• 1 tbsp. l. capers, washed and dried;
• 4 tbsp. l. unsalted butter, cut into cubes;
• 1 tbsp. brown rice, cooked.

Step-by-step cooking process

1. It is necessary to season the fish with 2 tbsp. l. broth, salt and pepper.
2. In a separate bowl, mix Parmesan cheese, breadcrumbs and parsley.

3. The fish needs to be evenly coated with seasoned breadcrumbs.
4. Next, you need to heat half the oil in a saucepan over moderate heat, put the fish in it and fry on each side for 3 minutes.
5. Then you need to take out the cooked fillet and put it on a plate, wipe the saucepan with paper napkins, pour the remaining oil into it and heat it.
6. After this, you need to put garlic and onion in it and lightly fry it, pour in the remaining broth and lemon juice, add capers and cook until the volume of liquid is reduced by half.
7. Next, remove the container from the stove, add the butter to the sauce and beat with a fork until it melts and the mixture becomes creamy.

Place the finished fish on plates on top of brown rice and pour over the prepared lemon-butter sauce and serve immediately.

How to cook delicious pollock in a slow cooker

With the advent of new functional devices in the kitchen, the life of the housewife has become much easier. Of course, because now you can quickly, and most importantly, usefully, prepare a dish of any complexity.

We invite you to make this fish with us in a slow cooker under a cheese coat. What will you need?

• 500-600 gr. pollock fillet;
• 200 gr. hard cheese;
• Three small tomatoes;
• 2 tbsp. l. sour cream and mayonnaise;
• Vegetable oil and spices.

8 steps to achieve your goal:

1. Rinse the fillet and try to remove excess moisture from it. This can be done simply with paper napkins. Rub with spices;
2. Cut pollock fish into medium pieces;
3. Tomato turn: wash and cut into rings;
4. Make the sauce: in a separate bowl, mix a spoonful of sour cream and mayonnaise;
5. Cut the cheese into small slices (this will allow you to get a denser “coat”);
6. Set the multicooker to the “Baking” mode, setting the cooking time to 20 minutes;
7. Pour a small amount of oil into the bowl, place the fish, coat it well with the sauce, place the tomatoes on top and cover everything with cheese;
8. Close the lid and wait for the result.

In just 20 minutes, the aromatic fish will be ready to eat. The incredible taste will delight your household and, we are sure, this pollock will become your favorite dish!

We invite you to watch another recipe for cooking this fish in a slow cooker in the video. This will be wonderful pollock in tomato sauce:

Useful tips

There are several common methods for preparing fish fillets, but regardless of which one you choose, one important thing to remember is not to touch the product too much. Once the pollock has been placed on the pan, baking sheet or rack, you need to let it cook undisturbed for 2-4 minutes before handling and turning.

Thanks to this, a beautiful crust is formed on the surface of the fish, which will improve not only the appearance of the dish, but also its taste. If you try to turn or move the fillets too early, they will stick to the pan or grill grates and may fall apart.

Other useful tips and tricks look like this:

• Marinating fish gives it flavor and juiciness, but the process should be very short. If pollock fillet is in acidic ingredients for more than 30 minutes. (for example, in a marinade made from honey and orange juice), the acid will begin to denature the delicate protein, and the finished dish will turn out loose and even slimy.
• Steaming is the only method to which the above rule does not apply. In this case, it is necessary to check the readiness of the product after 7 minutes.

• Because fish has very little connective tissue and fat, it is very tender when cooked. A reliable test for doneness is to check that the fillet does not fall apart when pierced. To do this, you need to carefully insert a fork or knife into the thickest part of it and twist it. The flesh should be opaque and begin to separate along natural lines.
• There is a fine balance between perfectly cooked and overcooked fish. Pollock fillet is usually cooked for 10 minutes. for every 3 cm of thickness. To ensure that the fish is not overcooked, you should check it for doneness after 7-8 minutes.
• For best results, it's best to fry or bake the fish until just cooked through, then just let it sit in the pan or pan for a few minutes. The cookware will retain heat once removed from the heat source and the fish will be cooked through.
• Pollock fillet in briquettes is convenient because each piece of it in the package will have the same thickness on all sides. This makes it easier to calculate cooking times and mix with other additives. Therefore, you can prepare it in any way, with the addition of any dough, breading or vegetable pillow.