I suggest cooking pollock in an omelet for dinner: the dish is simple, but it turns out very tasty and satisfying. Pollock is a dry fish that many people do not like to cook, even though it costs less than other analogues.
But it turns out that the whole secret is in the right recipe. If you make any white fish (not just pollock) in an omelet, it will be juicy, tender and very tasty. This will require a minimum of products, effort and time. It will take about 5 minutes to prepare – you won’t even have time to heat up the oven. Then you will have to wait another 15 minutes (baking time) - and a luxurious dinner will be on the table. This dish is enjoyed by everyone: both children and adults.
Pollock in the oven in an omelet. Pollock in an omelet in the oven.
Today I want to share a simple recipe for an interesting dish - pollock cooked in an omelet in the oven.
The fish turns out tasty and juicy. This healthy and satisfying dish should be served hot, complemented with fresh vegetables or salad. Try it, many will appreciate this delicious fish! To prepare pollock in an omelet in the oven you will need: Pollock - 1 pc. (weight 470 g);. Ground black pepper, salt - to taste;. Flour - 2-3 tbsp. l.;. Vegetable oil - 2-3 tbsp. l.;. Onion - 1 pc.;.
Milk - 100 ml; Eggs - 3 pcs.
Prepare the required set of ingredients. Thus, if the pollock is frozen, it needs to be thawed. Scrape the outside of the fish, trim off the fins, remove the entrails and black film from the belly, and wash. Cut the fish into portions. Add salt and pepper to taste and leave for 10 minutes so that the fish is saturated with spices. Roll each piece of fish in flour on all sides. Heat the vegetable oil in a frying pan and add the fish pieces. Fry the pollock over medium heat until golden brown on each side (about 2-3 minutes), then transfer from the pan to a baking dish. Cut the peeled onion into half rings and place in the pan in which the fish was fried. Fry onion half rings, stirring, until golden. Place the fried onion in a heat-resistant dish on top of the pollock pieces. Beat the eggs into a bowl, pour in the milk, add salt and pepper to taste, and beat with a fork until smooth. Pour the prepared egg mixture over the fish and onions. Bake pollock in an omelette in a preheated oven for 15-20 minutes at 180 degrees. When the omelette is baked and there are no wet areas on the surface, the dish is ready. Remove the omelette-wrapped pollock from the oven and serve hot. The dish turns out tasty and satisfying, try it! Bon appetit!
Preparation:
Choosing pollock correctly... The fish should be the same size in a frozen briquette, that is, sorted. Light gray color with no stains, dents or tears. It is best to buy fish, of course, with the head on, to be sure that the fish is not fresh. But if there is none, then take it without a head. Defrost in the usual and natural way, on the table in a cup and in a bag. We cut off all the fins, gutting them if necessary. We must remove the black film from the abdominal cavity. If this is not done, the fish meat will taste bitter. Wash all the fish carcasses thoroughly in running water and cut into pieces. I don’t remove the spine bone for this omelet - it turns out tastier (IMHO) and easier. Salt and pepper in a cup. You can use any fish seasoning to suit your taste and color. But I’m already convinced that there is nothing better than regular coarse salt and regular ground black pepper. Let's leave it for a while. We clean the vegetables and cut them as you like.
Fry in odorless vegetable oil until golden brown. Salt and pepper the vegetables while frying. Pour vegetable oil into a frying pan, about 3 mm deep. Heat up and reduce the heat, wait until the oil cools down slightly. At this time, roll each piece of fish in flour on all sides.
Carefully place the floured fish into the frying pan. Fry quickly until golden brown on both sides. If you don’t want to fry fish, then you don’t have to do it. Take a regular baking dish. Any shape will do – round, square, rectangular, it doesn’t matter. Select the shape according to the amount of fish and cream. In my case, according to the recipe, the mold is 25cm wide. Just with the top, which is what is required.
Place half of the fried vegetables on the bottom of the pan. Place pieces of fried pollock on the vegetables. Vegetables on top again.
Grind the cheese, leave 1/3 of it, add the rest to the cream whipped with the egg.
Fill the fish with vegetables with egg cream and cheese... There is no need to add salt to the cream. Since we have well-marinated fish in salt and salted fried vegetables.
Preheat the oven to 180C. We place the form with pollock in the middle. Bake the omelette for 30 minutes. Again, everyone’s oven is different, so be careful... The fish itself cooks very quickly. The most important thing is that it bakes. As soon as the omelette is covered with a beautiful golden crust, you need to take it out and sprinkle the rest of the cheese on top. And remove for another 5-7 minutes, the oven temperature can be raised to 200. We take out our omelette with a soft golden crust. Like this...
By the way, the omelet is very easy to remove from any form, I generally have a corrugated one, from which not every pie can be taken out, but here the omelet. I specifically took the omelette out of the mold to clearly show how it turned out. And so, you can serve it directly in the form... It holds its shape perfectly and does not fall apart, the juice does not flow from it, despite the fact that it turns out to be very juicy inside. This omelette should be placed into a plate using a wide spatula or an ordinary spoon.
If you still want to take the omelette out of the mold... Let the omelette stand for 15 minutes in the mold. Go around the edge with a knife. Then cover with a flat plate and turn over. Do not remove the uniform immediately. Tap the pan with a fork and leave for another 5 minutes. Then feel free to take it off. As usual, I wish you a bon appetit!!!
Pollock in an omelet in the oven, step-by-step recipe. Pollock in an omelet in the oven
- A great way to cook fish in an omelet. A hearty lunch or dinner.
Step-by-step recipe with photos
Pollock is a low-bone fish with tender fillet. Moreover, it is affordable.
The fish cooks quickly. The traditional way is most likely to be cooked with onions and sour cream. But today we will cook this fish differently - in an omelette. I don’t know if I diversified the fish or the omelette so much, but I know for sure that it turned out very tasty. I will definitely cook it again.
Let's prepare the ingredients for cooking pollock in an omelet in the oven and get started.
Clean the fish and cut off the fins. Cut into pieces.
Salt and pepper the fish pieces.
Peel the onion and cut into half rings.
Fry the fish in oil on both sides until golden brown. Move it a little to the side and fry the onion there.
Transfer the fish to the form in which we will bake.
In a deep bowl, combine eggs and milk, add salt and a little pepper.
Beat with a fork.
Pour the egg mixture over the fish and onions.
Bake pollock in an omelette in the oven at 180 degrees for 12-15 minutes. Once the entire omelette has “set”, you can remove it.
Pollock with potatoes in the oven is the most delicious recipe. Pollock with potatoes in the oven
Pollock is a fish for all occasions.
Having prepared pollock with potatoes in the oven according to the most delicious recipe, you can invite friends to visit, you can set a luxurious table for your family, or you can just have lunch and do it quickly and without hassle. The ease of preparing pollock pleases many people and frees them from long hours of standing in the kitchen. You can cook pollock (soup, or just boiled dietary meat for a low-calorie menu), you can fry it (in batter, breaded, etc.), or you can bake it. Let's look at the process of baking pollock using today's example. Let's cook pollock with potatoes in the oven.
For this dish, you can take either a fish carcass or a finished fillet. The taste won’t change much, it just all depends on whether you want to eat seedless pollock in the form of a cleaned fillet, or spend a few seconds during the meal to remove the backbone.
Even pollock in the form of a whole fish does not pose any particular problems; the bones are quickly and easily separated. Whenever I come across a pollock fillet, I always buy it. Today I bought a whole carcass of frozen pollock, and from it I prepared a tasty and nutritious dish for the family.
Required Products:
- 400 grams of frozen pollock,
- 300 grams of potatoes,
- 1 tables. l. vegetable oil,
- 2 tables. l. mayonnaise,
- salt and pepper to taste.
How to cook pollock with potatoes in the oven
Clean the fish, rinse it and cut it into large pieces so that the meat becomes juicier during baking. Cleaning pollock is not difficult at all: we cut off the fins, tail and clean the belly. There are practically no scales on pollock, you can check and scrape them off with a knife.
Salt the fish, add pepper and marinate in mayonnaise for 15-20 minutes. For this amount of fish, 1 table will be enough. l. mayonnaise, use the rest of the mayonnaise a little later.
Grease a baking dish with vegetable oil and place the pollock in mayonnaise there.
Peel the potatoes and cut them into thin circles; in this form they will cook quickly and be soft.
Spread the potatoes over the fish in an even layer, you can make 1-2 layers, depending on how much you like potatoes. You can add a little salt and pepper.
Pour the remaining mayonnaise over the potato layer. It is convenient to make a mesh so that there is not too much sauce. Place in the oven to bake for 35-40 minutes at 180 degrees.
Remove the finished dish of pollock and potatoes from the oven and serve. The potatoes turned out rosy, appetizing and the taste of the fish was tender and juicy.
Bon Appetite!
Pollock in the oven with potatoes and carrots. Pollock with potatoes in foil in the oven: recipe with photos
Since pollock is a low-fat fish, the main task of the cook is not to dry it out. Therefore, it is recommended to bake this product in closed containers: ceramic pots with lids, special sleeves or regular foil. This is also true for potatoes if you are not going to add extra fat to them, but want to get the most healthy and light dish. In the foil, the pollock and potatoes will be steamed properly in the oven, preserving the tender center. And if desired, they can be given a crispy crust by simply opening the edges of the foil before finishing the dish.
Compound:
- Pollock fillet – 3-4 pcs.
- Lemon – 1 pc.
- Soy sauce – 1 tbsp.
- Seasonings for fish – 1 tsp.
- Potatoes – 5-6 pcs.
- Carrots – 2 pcs.
- Onions – 1 pc.
- Cheese – 210 g
Preparation:
- The pollock fillet must be thawed and finely chopped, then placed in a bowl, poured with squeezed lemon juice and left for 20-30 minutes. There is no need to salt the fish - lemon juice will do everything you need.
- Potatoes are peeled and cut into cubes or slices, carrots are cut into circles, onions are cut into half rings.
- Pollock is placed in the center of the spread out foil, sprinkled with seasonings on top and covered with a layer of onions. Carrots are placed on them, the top layer of the dish is formed from potatoes. The foil is sealed on top with a thick twisted seam, the dish is placed in a hot (175 degrees with convection) oven, where it is baked for 40 minutes.
- While the fish and potatoes are ready, grate the cheese finely and cut 2-3 slices from the lemon. When the specified time is up, the foil is opened, cheese is scattered on the fish and potato casserole, and a mixture of ground peppers can be added to it. Lemon slices are placed on top, the dish is put back into the oven with the foil open.
- All you have to do is wait for the casserole to acquire a golden cheese crust, remove the lemon slices from it, cut into portions and serve, garnishing the dish with herbs.
Recipe for pollock in egg filling. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “pollock in egg filling.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 72.7 kcal | 1684 kcal | 4.3% | 5.9% | 2316 g |
| Squirrels | 8.1 g | 76 g | 10.7% | 14.7% | 938 g |
| Fats | 2.4 g | 56 g | 4.3% | 5.9% | 2333 g |
| Carbohydrates | 4.6 g | 219 g | 2.1% | 2.9% | 4761 g |
| Organic acids | 0.1 g | ~ | |||
| Alimentary fiber | 0.6 g | 20 g | 3% | 4.1% | 3333 g |
| Water | 83 g | 2273 g | 3.7% | 5.1% | 2739 g |
| Vitamins | |||||
| Vitamin A, RE | 35.8 mcg | 900 mcg | 4% | 5.5% | 2514 g |
| beta carotene | 0.027 mg | 5 mg | 0.5% | 0.7% | 18519 g |
| Vitamin B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 6.5% | 2143 g |
| Vitamin B2, riboflavin | 0.14 mg | 1.8 mg | 7.8% | 10.7% | 1286 g |
| Vitamin B4, choline | 34.12 mg | 500 mg | 6.8% | 9.4% | 1465 g |
| Vitamin B5, pantothenic | 0.293 mg | 5 mg | 5.9% | 8.1% | 1706 g |
| Vitamin B6, pyridoxine | 0.089 mg | 2 mg | 4.5% | 6.2% | 2247 g |
| Vitamin B9, folates | 6.313 mcg | 400 mcg | 1.6% | 2.2% | 6336 g |
| Vitamin B12, cobalamin | 0.202 mcg | 3 mcg | 6.7% | 9.2% | 1485 g |
| Vitamin C, ascorbic acid | 2.79 mg | 90 mg | 3.1% | 4.3% | 3226 g |
| Vitamin D, calciferol | 0.231 mcg | 10 mcg | 2.3% | 3.2% | 4329 g |
| Vitamin E, alpha tocopherol, TE | 0.401 mg | 15 mg | 2.7% | 3.7% | 3741 g |
| Vitamin H, biotin | 3.35 mcg | 50 mcg | 6.7% | 9.2% | 1493 g |
| Vitamin RR, NE | 2.3168 mg | 20 mg | 11.6% | 16% | 863 g |
| Macronutrients | |||||
| Potassium, K | 240.72 mg | 2500 mg | 9.6% | 13.2% | 1039 g |
| Calcium, Ca | 70.67 mg | 1000 mg | 7.1% | 9.8% | 1415 g |
| Silicon, Si | 0.073 mg | 30 mg | 0.2% | 0.3% | 41096 g |
| Magnesium, Mg | 27.61 mg | 400 mg | 6.9% | 9.5% | 1449 g |
| Sodium, Na | 46.07 mg | 1300 mg | 3.5% | 4.8% | 2822 g |
| Sera, S | 96.26 mg | 1000 mg | 9.6% | 13.2% | 1039 g |
| Phosphorus, P | 143.7 mg | 800 mg | 18% | 24.8% | 557 g |
| Chlorine, Cl | 115.92 mg | 2300 mg | 5% | 6.9% | 1984 |
| Microelements | |||||
| Bor, B | 33.8 mcg | ~ | |||
| Vanadium, V | 1.65 mcg | ~ | |||
| Iron, Fe | 0.706 mg | 18 mg | 3.9% | 5.4% | 2550 g |
| Yod, I | 55.48 mcg | 150 mcg | 37% | 50.9% | 270 g |
| Cobalt, Co | 7.086 mcg | 10 mcg | 70.9% | 97.5% | 141 g |
| Manganese, Mn | 0.0928 mg | 2 mg | 4.6% | 6.3% | 2155 g |
| Copper, Cu | 73 mcg | 1000 mcg | 7.3% | 10% | 1370 g |
| Molybdenum, Mo | 4.031 mcg | 70 mcg | 5.8% | 8% | 1737 |
| Selenium, Se | 3.926 mcg | 55 mcg | 7.1% | 9.8% | 1401 g |
| Fluorine, F | 249.92 mcg | 4000 mcg | 6.2% | 8.5% | 1601 g |
| Chromium, Cr | 19.7 mcg | 50 mcg | 39.4% | 54.2% | 254 g |
| Zinc, Zn | 0.7875 mg | 12 mg | 6.6% | 9.1% | 1524 g |
| Sterols (sterols) | |||||
| Cholesterol | 73.4 mg | max 300 mg |
The energy value of pollock in egg filling is 72.7 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Pollock in the oven with potatoes. How to cook pollock with potatoes in the oven
We clean the pollock from its entrails, cut off the fins on the back and belly, and cut off the tail. We wash the fish and dry it.
We divide along the ridge into two fillets. Cut the fillet into portions. Add salt, pepper or use a ready-made fish spice mixture.
Peel the potatoes (scrape the skin off the young ones with a knife), cut into rounds or slices. Then there are two ways - leave it raw and bake longer for about half an hour or boil until half cooked. In the recipe, potatoes are boiled for 5-7 minutes in salted water. It softens on top and is slightly dense on the inside.
Cool the potatoes a little, sprinkle with paprika and turmeric. Pour in half a tablespoon of vegetable oil. Gently, without damaging the slices, mix the potatoes.
Grease the bottom of the mold with a small amount of oil. Spread the potatoes in one or two layers. Place the pollock fillet on top in one layer.
Cut the onion into thin half rings. Pour onto the fish. For juiciness, you can make a mesh of mayonnaise or sour cream sauce with spices and herbs.
Cover the fish with the remaining potatoes, laying the slices overlapping. Lubricate with mayonnaise (optional) or sprinkle with oil for better browning.
Place the pan with the potatoes in a hot oven on a medium rack. Bake uncovered for 25-30 minutes until done. Bake the fish and raw potatoes for 50-60 minutes. Check with a fork - if it goes in easily, the dish is ready. Bon appetit!
Pollock fried in the oven. Incomparably juicy pollock in the oven: it's all in the secret trick
My family loves fish, but most often we have to buy pollock: it is the most affordable in price.
The only disadvantage of this fish is that it almost always turns out dry. But I want to share two recipes that even make very juicy and tasty fish from pollock. Pollock baked in the oven according to any of these recipes turns out very juicy, tender and incredibly tasty. Preparation will take you a minimum of time, and the result will definitely please you. In the first case, it’s all about the secret trick, and in the second, it’s all about the juicy “coat”.
Product composition
- one kilogram of fresh frozen pollock;
- one teaspoon (level) of salt;
- a third of a teaspoon of ground black pepper (or a mixture of peppers);
- 50 milliliters of refined sunflower oil.
For the second recipe
- one kilogram of pollock;
- half a teaspoon of salt;
- ground black pepper - to taste;
- three tablespoons of mayonnaise;
- one tablespoon of tomato sauce or ketchup (any to your taste);
- two heads of onions;
- two medium fresh carrots;
- refined sunflower oil - for frying.
Incomparably juicy pollock in the oven: step-by-step cooking process
- First, about the first cooking option. The fish must be thawed at room temperature, washed and the tails trimmed (I have pollock without a head).
- Place the prepared carcasses in a deep bowl, add salt and ground black pepper. Distribute the spices evenly over the fish with your hands.
- Advice. I prefer to bake whole carcasses, but you can immediately cut them into portions.
- Grease a deep baking tray generously with refined vegetable oil and place the fish in it. We also grease the top of the pollock generously with vegetable oil.
- The secret trick is to observe the baking time and temperature.
- Place the baking sheet with the fish in the oven, preheated to 220 degrees. Bake for exactly 20 minutes.
- Under this condition, the fish will have time to cook, but will not have time to release all the juice: it will be juicy and tender.
- After this, increase the temperature (up to 250 degrees) and turn on the grill function. Leave for another 5 minutes.
- Advice. If you don’t have a grill function, it’s okay: the fish will be very tasty anyway.
- The second cooking method is different from the first. Immediately cut the washed and dried pollock into thin portions and transfer to a deep bowl. Add a little salt and stir.
- Heat the frying pan, pour in refined vegetable oil and lay out the pieces of fish. Fry them on both sides until golden brown.
- Remove the fish from the pan and immediately transfer it to a baking sheet generously greased with vegetable oil.
- Peel the onions (I take two large heads) and cut them into thin quarter rings.
- Grate the washed and peeled carrots on a coarse grater.
- Add vegetables to the frying pan where the fish was fried and add vegetable oil if necessary. Fry the vegetables until soft, stirring occasionally.
- At the very end, add mayonnaise and tomato paste, mix thoroughly and simmer for a few more minutes.
- Advice. You can see how to make delicious homemade mayonnaise on our website: there are recipes for every taste.
- Place a coat of vegetables on each piece of fish.
- Place the baking sheet with the fish in the oven, preheated to 200 degrees, for 15 minutes.
Bon appetit and good mood.
Pollock fillet baked in the oven 8 delicious homemade recipes
Most of the recipes for pollock fillet in the oven can be classified as a balanced, healthy diet or even PP. This depends, of course, on the products used. That is, the dish can be completely dietary and consist exclusively of healthy ingredients and contain a minimum of calories (fish, carrots, onions and cheese, for example). Or, conversely, focus towards greater satiety (the same, plus potatoes, sour cream, mayonnaise, cream, and so on). Although in almost any case, recipes for pollock fillet in the oven are not too high in calories.
The five most commonly used ingredients in oven-baked pollock fillet recipes:
| Product | Calories kcal per 100g | Proteins g per 100g | Fats g per 100g | Carbohydrates g per 100g |
| Pollock fillet | 72 | 16 | 1 | 0 |
| Lemon juice | 16 | 0.9 | 0 | 3 |
| Olive oil | 913 | 0 | 99.8 | 0 |
| Bulb onions | 41 | 1.4 | 0 | 10.4 |
| Potato | 80 | 2 | 0.4 | 18.1 |
The minimum composition of ingredients for a healthy version of this dish is: pollock itself, salt, dry spices and fresh lemon. Before cooking, the fish must be washed and dried, that is, it must be baked dry. And the oven should be heated to two hundred degrees. It's also good to have some cling film on hand. The fillet is coated with a mixture of salt and seasonings on both sides (generously). Place on foil and place lemon slices on top of the fish. Carefully wrap so that the foil joints are on top (so that the juice does not leak out) and bake for about twenty minutes. Lemon gives a unique aroma and complements the taste of fish.
The option with potatoes is very popular due to the fact that with a minimum of time and food costs we get a delicious homemade dish along with a side dish. You can serve it with any salad or appetizer, even just fresh herbs, cabbage, carrots, and so on. And diversify with all kinds of sauces: tomato, cream, soy.
Five of the fastest recipes for pollock fillet in the oven:
| Name of the dish | Cooking time | Calories kcal per 100g | User rating |
| Pollock fillet baked in the oven in foil | 30 min | 88 | +27 |
| Pollock with vegetables in the oven | 35 min | 68 | +101 |
| Pollock fillet in sour cream in the oven | 45 min | 116 | +16 |
| Pollock fillet rolls with rice | 55 min | 195 | +45 |
| Pollock fillet with carrots and onions in the oven | 1 hour | 80 | +29 |
You can also bake pollock fillet in the oven in the form of a casserole, which then needs to be cut into portions with a knife. Or individual pieces with vegetables and cheese, served as hot or chilled appetizers.
Read the article How to cook deliciously in the oven using the wrong recipes . Guaranteed results in preparing ideal dishes will be ensured. You will learn all the secrets and subtleties of your oven!
