Very important numbers
100 grams of this stewed pollock contains 221 kcal!
- Protein – 15, 1g;
- Fat – 15, 62g;
- Carbohydrates – 6.35g;
Look, we used butter and cooked in cream, but we achieved our goal! This pollock can easily be classified as a dish for weight loss :)
Especially if you make the right one...
Whole pollock in the oven - a simple recipe
Fish carcasses are usually small, so they cook quickly in the oven.
Take:
- Pollock carcasses – 1 kg.
- Seasonings for fish, ground pepper, salt.
- Lemon.
- Dill, parsley.
- Sunflower oil.
Step by step recipe:
- Scrape the carcasses, removing any remaining scales, rinse, and blot with a paper towel.
- Mix fish seasonings and spices in a bowl and rub the resulting mixture onto the fish.
- Place a sheet of foil on a baking sheet, leaving a long tail. Coat with oil.
- Arrange the carcasses, sprinkle with finely chopped parsley and dill. Cover the workpiece with foil and secure the edges securely.
- Place on the middle level of the oven, preheated to 180 o C. Set the timer for 30 minutes.
- After unrolling the foil, return the pan to the oven. Continue baking for about 25-30 minutes, waiting until the fish is golden brown.
There is another secret to baking whole pollock without foil so that it is juicy. Cook at 220°C for only 20 minutes. Then the fish juices will not have time to evaporate. Then increase the degree to 250, and cook for 5 minutes, using the grill function, so that the crust of the fish turns golden.
Product duo
You can simply boil or steam your favorite vegetables:
- asparagus,
- green beans,
- cauliflower
- or broccoli.
By the way, they go well with fish. As well as raw vegetables - sliced or in the form of a vegetable salad.
I also really liked it when the first course was creamy zucchini soup, and the second course was pollock.
And just in case, I want to remind you that...
Home cooking
A fish as neutral in taste as pollock goes well with a wide variety of vegetables, and I really love oven-baked fish for its ease of preparation with an excellent final result. Somehow there were no other products in the refrigerator except cauliflower and pollock, I baked them in cream, it turned out great. And now this recipe is one of my favorites. Today I added fried carrots and onions and cheese for a nice crust. The taste of the dish is delicate, slightly sweet due to the fried vegetables, the aroma is amazing. Any fish without small bones and a pronounced marine smell is suitable for cooking - pike perch, blue whiting, cod, hake. I love cooking with pollock; not only is it tasty and healthy, it also has the undoubted advantage of being sold in any store on the way home from work.
Compound:
- Cauliflower - half a small fork
- Pollock - 1 medium size piece
- Carrots - 1 piece
- Onion - 1 piece
- Olive oil - 2 tablespoons
- Cream - 120 grams
- Eggs - 2 pieces
- Hard cheese – 50 grams
- Spices (oregano, tarragon, thyme, coriander) - 1 teaspoon (optional)
- Salt - a pinch
How to cook tender oven-baked pollock with cauliflower in a creamy sauce with cheese
Boil half the cauliflower for 7 minutes after boiling in salted water, drain in a colander, cool and disassemble into inflorescences.
Prepared Cauliflower
Prepare the vegetables - chop the onion, grate the carrots.
Prepared vegetables
Prepare pollock - defrost, cut off fins, rinse and dry. Cut into portions.
Slice the fish
Fry the fish pieces in heated olive oil over high heat for 2-3 minutes on each side.
Fry the fish
Transfer the fish and cool, and fry the carrots and onions in this oil until tender, 6-7 minutes over medium heat.
Fry carrots and onions
Turn on the oven at 200 degrees. For this amount of food you need a small but deep heat-resistant form. I have a round one, 20 cm in diameter. Place half a carrot and onion on the bottom.
Place half of the roast
Top with all the cauliflower.
Place cauliflower
Now - a layer of pollock, removing large bones. Add salt. Salt, like spices, should be used minimally in this recipe so as not to overpower the delicate taste of the creamy cheese sauce.
Place the fish
Place the remaining fried vegetables on top of the pollock pieces.
Place remaining vegetables
Whisk the eggs with cream and pour this mixture over the fish and vegetables.
Add fill
Sprinkle with grated cheese and spices.
Add cheese and spices
Place the pollock with vegetables in a creamy sauce and cheese in an oven preheated to 200 degrees for 20-25 minutes, until a crust appears on the melted cheese.
A fragrant tender dish, pollock baked with cauliflower
Pollock baked in the oven with cauliflower in a creamy sauce with cheese is ready. Cut into portions, sprinkle with fresh herbs if desired.
Pollock baked in the oven with cauliflower in a delicate creamy sauce and cheese
While the dish is warm, it is most delicate, and when cold, all shades of taste become a little sharper. It's hard to say which I like better. Try it!
There are other ways
- I have already mentioned replacing cream with sour cream. It will also taste very good.
- And, if we talk about the technical side, then the fish with onions, spices and cream can be placed in a baking dish. And place in the oven for about 15-20 minutes.
- And you can easily cook pollock in a slow cooker - this kitchen appliance will cope with its task in about 20 minutes :)
And I can probably handle the words of praise addressed to the fish, which is underestimated by many! ; )
Pollock in sauce for advanced housewives
Before cooking, marinate the fish: cut a whole lemon into two halves and squeeze the maximum amount of juice out of them onto the fish, add spices, and leave for 20 minutes.
During this time, we need to fry the onion (until golden brown) and add 3 pinches of flour to it.
Throw finely chopped dill into the same frying pan, pour in 150 g of milk and the same amount of thick sour cream, then simmer the resulting sauce for 10 minutes. After the pollock has been marinated, we place it on a baking sheet, pour in about half of the creamy sauce and bake for 40 minutes at 200 degrees.
Then pour the remaining sauce onto the finished fish and serve to your household.
It took us about two hours, the portion is enough for 4 people. The recipe is average in complexity, but it’s better not for beginners to start with it, because you’ll also have to make a side dish. However, advanced housewives can cook pollock in cream sauce in the oven for any holiday in this way. The dish really looks festive.
Don't forget about the benefits
Pollock has always had affordable prices. This alone is nice. But it’s much nicer that for little money you can get a product that is not only tasty, but also rich in substances important for health.
A whole set of vitamins and microelements! Pollock is especially rich in magnesium, calcium, potassium, phosphorus and iodine.
And intolerance to this fish is so rare in the world that it is recommended to include its fillet in children’s diets from 8-9 months.
What do you think about pollock? Do you like it or not so much? : )
I hope you like my recipe :)
Try it! And don’t forget to tell us about your impressions in the comments. And please share your recipes too :)
We wish you well-being, good luck and health!
Olga Dekker.
Cooking secrets
Since pollock does not contain small bones, it can be safely cooked in sauce. In this case, mushrooms and vegetables in the finished dish will replace the side dish. This fish can be eaten even by those who want to lose weight or maintain their figure. A rich source of Omega acids and vitamins, pollock is also the leader in selenium content among seafood. One little secret: this fish has a neutral taste, so food from it must be prepared using aromatic spices and soy sauce. When baked, the fillet turns out to be especially tender and melts in your mouth.
Pollock with soy sauce in foil
A dish that is simple to prepare but very tasty.
We take:
- Fish carcass – 500 gr.
- Soy sauce – 50 ml.
- Parsley, basil - a few sprigs (if not available, replace with dried herbs).
- Vegetable oil – 2 large spoons.
How to bake deliciously:
- Divide the fish into large pieces. Pour in soy sauce and sprinkle with chopped herbs. Stir thoroughly and keep in the refrigerator for 20-30 minutes.
- Place the preparations on foil placed on a baking sheet. Drizzle with oil. Cover with foil and seal the edges.
- Place in the oven for 30-40 minutes. Temperature setting – 200 o C. After the specified time has elapsed, remove the cover and keep the food in the oven for another 5 minutes until it browns.
