Living in cold bottom waters, it contains only 1% fat. The basis of its nutritional value is easily digestible protein. Essentially, it is a low-calorie protein concentrate, so pollock stewed with healthy vegetables is a suitable component of sports diets and slimming diets.
Let's take a closer look at the preparation of this dish using a more or less strict dietary method, indicate its calorie content and nutritional value, as well as possible variations of the recipe.
Typical recipes - two examples
Pollock, caught by trawls and deep seines in distant seas, enters the trading network deep frozen - whole, in the form of fillets and carcasses. It is most profitable to purchase carcasses, since pollock heads are not useful in the kitchen, and fillets are often oversaturated with frozen water, which adds weight and reduces the quality of the product.
The healthy pollock meat itself does not have a pronounced taste and aroma, so it is prepared with the obligatory use of a variety of seasonings:
- It is marinated in, which must be made from natural raw materials without flavor enhancers, preservatives or dyes. This product is bottled only in glass containers.
- Watered, which provides any fish with the best culinary accompaniment.
- Sprinkle with “fish” spices, among which the leading places are occupied by allspice, hot and sweet peppers, freshly ground, and other spicy herbs.
- They use not only table salt, but also sea salt, which is in tune with the waves in which the pollock was caught.
The process of preparing this fish can be purely dietary, strictly excluding frying and more or less high-calorie additives. The result is a dish with the energy equivalent about 75 kilocalories in 100 grams.
Prepare stewed pollock with vegetables and briefly fry the ingredients, rolling portioned pieces of fish in flour. In this case, the energy value increases slightly - up to 80-90 kilocalories in 100 grams.
Let's consider both of these methods.
First recipe - strict:
- kilogram of pollock;
- one and a half glasses of fish broth or water;
- three medium size;
- two;
- three not too big;
- three tablespoons;
- dry spices for fish;
- salt (including sea salt).
Preparation:
- Free the fish from scales and entrails, cut off the fins with culinary scissors. Wash, dry with paper towels, cut into portions and sprinkle with spices.
- Peel, wash, carrots, onions and tomatoes. Grate the carrots on a large-mesh grater, cut the onion into half rings, and cut the tomatoes into cubes.
- Place half the onions, carrots and tomatoes in a deep frying pan, spread the prepared pollock on it and cover with the remaining vegetables. Pour fish broth (water), add vegetable oil and a small amount of salt. Cover tightly and simmer for about an hour. 10 minutes before readiness, season again with spices.
Recipe two - free:
- 700 g pollock;
- two carrots;
- two onions;
- two tablespoons of 10%;
- two tablespoons of vegetable oil;
- a glass of water;
- two tablespoons;
- dried;
- fresh herbs and...
Preparation:
- Clean and gut the pollock, wash, drain excess moisture, cut into portions and sprinkle with basil.
- Peel, wash and prepare the vegetables - grate the carrots on a coarse grater, cut the onion into half rings.
- Dip each piece of pollock in flour and fry in a deep frying pan in vegetable oil.
- Add chopped onion to the pollock, and then grated carrots.
- Stir sour cream in water and pour into the pan.
- Cover tightly and simmer for 20 minutes.
- When serving, sprinkle with finely chopped fresh herbs.
You can stew pollock with vegetables not only on the stove, but also in the oven using tightly closed heat-resistant containers, and in a slow cooker.
Every diet has its own pollock
Pollock stewed with vegetables remains a low-calorie fish, rich in proteins and biologically valuable micro- and macroelements, including iodine, necessary for residents of the continental middle zone. If the preparation was purely dietary, it turns out ideal dish for losing weight according to a strict menu. When using short frying and not too high-calorie additives, the final calorie content increases slightly, but the protein component still predominates. This pollock is suitable for training.
The company under the lid - composition options
To diversify the taste of dietaryly valuable but bland fish, it is enriched with the following additions:
- Other vegetables - including low-calorie cabbage and green beans, celery and parsley root, garlic,. Potatoes are used with caution, as this starchy root vegetable significantly increases the overall calorie content of the dish.
- Fruits and fruits - not only lemon juice, but also its pieces and zest. Other citrus fruits used are oranges and limes, as well as apples and olives.
- Hard cheese. It is used grated, sprinkled on the dish shortly before cooking.
- Mushrooms - from the store and suitable forest gifts.
- Milk and cream enrich and soften the flavor range. Low-fat milk is suitable for diets.
- Oils - not only sunflower, but also.
- and tomato paste. For the dietary menu, you will need high-quality ingredients made from natural raw materials - homemade, for example.
How to cook pollock with vegetables - video
The presented video shows in detail the preparation of pollock fillet stewed with vegetables in a frying pan. The process follows a loose path - short frying of ingredients is used, including pollock rolled in flour. For the time being, vegetables and fish are cooked separately, and then combined under a common lid.
White, healthy and not at all fatty pollock meat is a real find for fans of low-calorie menus. On the one hand, it basically does not add excess calories, but on the other hand, it nourishes the muscles and improves the health of the body.
Do you include pollock stewed with vegetables among not only healthy, but also delicious dishes? Which recipe and cooking method do you prefer? Do you use this fish in your diet? Share your practical experience with us in the comments!
Pollock is a fish of the cod family. In Soviet times, it was unfairly classified as a forage fish, used as animal feed and even fertilizer. Today, pollock is quite popular in many countries, and especially in China, where a lot of different dishes are made from it. In Israel, by the way, all cod are called “goldfish”, and in Russia, judging by the price, it can also be considered the same. Pollock in the oven is a way to use all the good things that are in it and offset its relative disadvantages - dryness and lack of fat.
Baked pollock should not be dry. Therefore, our task is to flavor it with something wet, such as sauce, filling, vegetables, cheese or something else, but always juicy.
There will be many recipes ahead, but let's start with the simplest and cheapest - with pollock pieces in a “mash”. Simple, tasty and juicy.
By the way, this way you can cook any dry fish, such as cod, navaga, haddock and even blue whiting.
So, to cook pollock, stock up on the following products:
- gutted pollock carcasses - 3-4 pieces, depending on size;
- onion - 1 large or a couple of medium heads;
- vegetable oil for frying;
- salt, ground pepper;
- flour and water.
Work progress:
- Cut the pollock, cleared of fins, entrails and black films, into pieces, salt and pepper.
- Cut the onion into thin half rings.
- Place pieces of fish dredged in flour onto hot oil and fry in a frying pan with butter until nicely browned.
- Place all the fried pieces in a baking tray or the same baking pan and sprinkle with chopped onions.
- In a small bowl, make a mash by diluting a couple of tablespoons of flour with water until the consistency of sour cream, salt and pepper and add more water. You should get a fairly liquid mixture, slightly salted.
- Pour the mash over the fish and onions and place in an oven preheated to medium.
- Make sure that the water evaporates and the pollock ends up in a nice thick sauce, like jelly. It’s okay if it’s a little thinner - when it cools a little, the excess will be absorbed.
The fish prepared in this way will be one hundred percent moist, fragrant from the baked onions and tasty.
Pollock in any sauce or “shuba” should not be left in the oven, otherwise it will turn out dry.
The choice of fish is also important - for baking it is extremely important that it is fresh, that is, not frozen several times and not yellowed.
Marinated with onions and carrots
Pollock fillets can be done just as well as pieces of this fish. Try baking pollock with carrots and onions.
You will need:
- pollock - 4 fillets;
- 2 onions;
- 2 carrots;
- salt and pepper;
- 300 g sour cream.
This is done like this:
- Place a layer of chopped onion on a small baking sheet.
- Place the whole pollock fillet on top of the vegetable slices.
- Add grated carrots to the sour cream, add salt and pepper.
- Cover the fish fillet with this mixture.
- Heat the oven to 180 degrees and place the baking sheet with the fish in it for a quarter of an hour.
- This dish is served with rice and mashed potatoes.
It turns out very tasty baked pollock with vegetables and sausage cheese. It is sausage - it gives a peculiar smoked taste and an unusual shade.
- For this recipe, medium-sized fillet pieces should be distributed on a greased baking sheet.
- On top of each one place a tablespoon of “fur coat” (a mixture of fried onions and carrots, as well as coarsely grated cheese and mayonnaise).
- Bake until done, but not too dry. This recipe is also good for mackerel.
With tomatoes and cheese in the oven
To prepare pollock fillet in the oven, purchase in advance:
- 4 fish;
- 4 tablespoons of sour cream;
- a couple of tomatoes;
- two or three cloves of garlic;
- one onion;
- 50 g grated cheese.
We will prepare it like this:
- Cut pieces of fish, chop tomatoes into thin rings across the seed pods, and onion into half rings.
- Chop the garlic with a knife.
- Place the onion in a baking tray greased with sunflower or other vegetable oil.
- Place pieces of fish on top of it and sprinkle them with garlic.
- Salt, pepper, pour sour cream.
- Place tomatoes on sour cream and cover with cheese.
- Bake and sprinkle with herbs when serving.
Pollock fillet baked with potatoes
A hearty dish for dinner - pollock with potatoes. For three fish, you need to take about five or six potatoes, one large onion, three tablespoons of mayonnaise, a little mustard, salt, the juice of one lemon, a little ground pepper, and a couple of tablespoons of butter.
Preparation:
- In a small bowl, mix mayonnaise and softened butter, pour in lemon juice and add a little mustard.
- Place potatoes cut into thin slices on the bottom of a baking sheet, greased with oil.
- Place onion rings on top.
- Then distribute the fish into pieces.
- Salt, pepper and add the prepared sauce.
- Bake for a little over half an hour.
Whole pollock in the oven in foil
It is aromatic and tasty to cook pollock in the oven in foil. It is baked whole, which is undoubtedly convenient.
For this dish you will need a minimum of ingredients:
- a kilogram of fish without heads;
- a little lemon juice and vegetable oil;
- a little chopped greens;
- salt and pepper and other fish spices, if desired.
The simplest way to prepare fish is:
- Cleaning the fish.
- Rub it with salt and pepper, then pour in lemon juice, mix and marinate a little.
- Place foil on a baking sheet and grease with oil.
- Place whole pollock carcasses on it.
- Chop the herbs and generously sprinkle the fish with it.
- Cover the pollock with the edges of the foil and secure them on top.
- Bake in the oven for half an hour, after which we unfold the foil and keep the dish in the oven for another ten minutes.
Cooking in sour cream sauce
Pollock with sour cream is a win-win option. For a kilo of headless fish, take 200 g of onions, carrots and hard cheese, 100 g of milk and sour cream, as well as parsley, fish seasoning, salt and a little paprika. Plus a little vegetable oil.
- Salt portioned pieces of fish and season with seasonings. Let the preparations lie for a quarter of an hour, while you need to grate the carrots and cut the onion into rings.
- Grease a baking sheet with oil and place the fish. Spread layers of carrots and onions on it, and then pour everything with a mixture of milk, sour cream and paprika.
- All that remains is to bake the dish in the oven for about 40 minutes over medium heat.
Recipe for cooking in garlic and onion sauce
A simple and at the same time slightly exotic recipe for any fish except salmon. Pollock is also suitable.
We take:
- 4 fillets;
- fresh green garlic - about a bunch;
- leek stalk;
- a glass of dry white wine;
- a little vegetable oil for frying;
- a glass of fish broth or a diluted bouillon cube in a glass of water.
This is done like this:
- Finely chopped garlic is fried in oil.
- Add leeks cut into rings.
- Next, fillet, cut into portions, is added and lightly fried.
- The broth is poured in and then the wine. The wine will evaporate, after which the fish will be stewed for another 10 minutes.
If you need to thicken the fish sauce, add a little cornmeal dissolved in cold water.
Bake fish in soy sauce
You can take any fish without a head, cleaned, gutted and without fins. The carcass should be blotted with a towel and placed on a piece of foil. Then pour generously with soy sauce, sprinkle with basil or parsley. You can also use dry herbs. Leave the pollock to marinate in foil for an hour, then cover with foil and place in a well-heated oven for half an hour. Remove the foil from above and fry in the oven for another five minutes. The dish is ready!
Pollock fish cutlets in the oven
Delicious dietary pollock cutlets baked in the oven can be given to both adults and children.
For 0.6 kg of fish fillet, take an onion, a little less than 100 g of heavy cream (for juiciness), one egg, 50 g of salted lard and 50 g of semolina - it will combine all the components of the minced meat and prevent the juice from leaking out.
- Make minced meat by grinding fish, lard, onions through a meat grinder, adding pepper, salt and cream (you can use milk).
- Mix everything, add semolina and a little dried dill.
- Place the minced meat in the refrigerator for half an hour so that the semolina swells.
- Then you can bake the formed cutlets on a baking sheet or in silicone molds, grease them with oil and spread the minced meat there.
Be careful with salt if using salted lard! Add to taste, but not too much.
Filet rolls with rice
An interesting and unusual recipe is suitable even for a holiday table as a hot dish.
For him we take:
- 0.4 kg pollock fillet;
- one onion;
- a couple of tomatoes;
- 200 g cheese;
- a little garlic;
- egg;
- a couple of tbsp. spoons of cream;
- 300 g rice;
- spices - grated nutmeg, salt, pepper;
- Art. spoon of lemon juice;
- vegetable oil.
The cooking process is quite simple, although the result looks like a restaurant dish:
- Fry lightly chopped onion in a frying pan, add chopped peeled tomatoes.
- After dressing for about three minutes, remove from the stove and leave to cool. After this, add three quarters of the cheese, nutmeg and finely chopped garlic to the mixture.
- Dry the fillet with a towel and sprinkle with lemon juice. Next, put the tomato mixture on it and roll it into rolls. To prevent them from opening, pin them together with toothpicks.
- Grease the mold with butter, place the rolls, coat the top with a mixture of leftover cheese, egg and cream.
- Now send the form to the oven at 190 degrees.
While the dish is baking, you can boil the rice and serve it as a side dish.
Fish covered with cheese
The simplest and most delicious dish is prepared from a minimum of ingredients. For a kilogram of pollock you need to take lemon, 200 g of grated cheese, 4 eggs, your favorite fish spices and parsley, and flour for breading.
- Sprinkle the fillet with spices and sprinkle with lemon juice. Let it sit for half an hour, in the meantime you can grate the cheese, beat it with eggs and salt.
- Dip the fillet in flour and dip well in the cheese and egg mixture. Fry in hot oil for five minutes on each side. Serve with any side dish.
We clean the thawed pollock carcasses, cut off the tails and fins. Cut into medium pieces so that it is convenient for you to eat.
Salt the fish, add a little pepper and bread it in flour to preserve the taste and juiciness of the fish during baking. Also, thanks to flour, pollock acquires a golden brown crust.
Fry the pollock in vegetable oil until golden brown: fry immediately over high heat, the pollock will quickly brown and remove it from the frying pan. All we need to do is brown it, give it a golden hue, and then we’ll finish cooking it in the oven.
Let's prepare the vegetables; today we used the simplest ones: carrots and onions, but they are in perfect harmony with the fish. Three carrots on a coarse grater, and cut the onion into cubes. The choice of cutting shape is always yours, so we offer you this option. Some people like to cut carrots into cubes and onions into half rings.
Fry the vegetables in vegetable oil: the onions and carrots should become soft and rosy. Then immediately remove from heat.
Mix the pieces of pollock with sautéed vegetables and place in a baking dish. Place in the oven for 15-20 minutes; at 180° the fish will cook quickly.
Hot, we serve delicious and juicy pollock with vegetables. This dish will be a complete meal for your family, and if desired, boil any side dish, although pollock with vegetables can be served on its own, straight from the oven. Bon Appetite!
Fish is one of the most favorite foods of the inhabitants of our planet.
It has even more connoisseurs than meat.
Sea fish is especially held in high esteem.
Firstly, it contains nutrients and vitamins in abundance. Secondly, sea fish dishes are tasty and at the same time dietary, and do not create problems for the stomach.
A representative of the Pacific waters, pollock has won its place on the dinner table long ago and firmly. In terms of taste, it is inferior to more expensive types of fish, but its nutritional value is high.
Good dishes are prepared from pollock. And they can decorate any table. The taste of pollock with onions and carrots is especially pleasant. This is one of the most beneficial compounds in foods, recognized not only by consumers, but also by nutritionists.
Pollock with onions and carrots (in the oven, stewed, baked) - general cooking principles
Pollock is a nutritious and dietary product. Sold in stores and markets in frozen form: carcasses with and without heads, fillets. You need to approach the choice of fish responsibly, since a stale product will ruin not only the dish, but also your mood.
First of all, you need to take a closer look at the thickness of the ice crust. Its mass should be no more than 4%, and its thickness should be no more than two centimeters.
There should be no damage on the carcass, and the color of the meat should be white and clean without yellowish tints.
Stale fish can be identified immediately by its smell, even if it is frozen.
When buying pollock in a store, you must evaluate not only the appearance, but also the storage conditions, the integrity of the packaging and the shelf life.
Before cooking, defrost the fish, clean the belly and trim the fins. Then wash under running water. If there is caviar, it is baked together with pollock.
Vegetables are cut into strips, cubes, or randomly, depending on the cooking method.
The dish can be fried in a frying pan, stewed and baked in a mold, in heat-resistant dishes or in pots.
Pollock is prepared with the addition of lemon juice, pepper, bay leaves, tomato paste, vegetable oil, sour cream, soy sauce and even wine.
1. Pollock with onions and carrots in the oven
Baked fish is a light and dietary dish. Therefore, it can be prepared not only for lunch, but also for dinner.
Two fish carcasses.
50 grams of tomato paste.
Two cloves of garlic.
0.100 l red wine.
Pepper mixture, salt.
Using a Korean carrot grater, chop the carrots.
Cut the onions into several pieces and separate the feathers.
Place the vegetables in a deep saucepan and fry. Add tomato paste and stir.
Pour in the wine. Salt and pepper. Fry until half cooked.
We cut the fish along the spine into layers.
Prepare the baking dish. Pour vegetable oil into its bottom. Load in half the vegetables. Cut the garlic into four parts and sprinkle on the carrots. We place layers of pollock on top.
Sprinkle the remaining vegetables onto the layer of fish.
Cover the pan with a large piece of foil. Place in the oven for three quarters of an hour (220 degrees).
Finished fish is served with herbs. Pollock can be eaten both hot and chilled.
2. Stewed pollock with onions and carrots
The finished dish carries the aroma far beyond the kitchen and makes you want to quickly eat at least a piece.
Pepper mixture, salt.
A tablespoon of sour cream.
Cut the fillet into small pieces and place in a bowl. Pepper, salt and mix well.
Dredge each piece generously in flour and fry on both sides. Transfer to a plate with napkins.
Cut the vegetables: onion into half rings, carrots into cubes. Peel the tomatoes and turn them into puree.
Fry the onion, add the carrots. Lightly salt, pepper and simmer until cooked with constant stirring. Add sunflower oil only at the beginning of stewing. Next, water is added.
Add tomatoes and sour cream. Mix.
Pour some of the vegetables into a saucepan. Place a fish ball on top. We alternate layers, there should be carrots and onions at the top. We put a couple of bay leaves.
Fill vegetables and fish to the brim with hot water. It should cover the products completely. Simmer for thirty-five minutes. There is no need to remove the lid and stir.
3. Pollock with onions and carrots baked in pots
A simple way to cook tender and healthy fish. The dish is tasty and aromatic. Suitable for a nutritious but light dinner.
Carrots and onions - one each.
50 grams of Vologda butter.
Cut the pollock carcasses into pieces.
Cut the onion and carrot into cubes.
Line the bottom of the pot with onions and put carrots on top. Place four pieces of pollock on top of the vegetables. Pour in soy sauce to taste and pepper.
Sprinkle fish with onions and carrots. Put a small piece of butter. Add half a glass of water.
Cover the pots with a lid and bake for forty minutes (180 degrees).
4. Pollock with onions and carrots under marinade
The dish should be eaten cold. Fish soaked in marinade is tasty and nutritious.
Three medium carrots.
50 grams of flour and granulated sugar.
One tbsp. l. 6% vinegar
50 grams of tomato paste.
Seasoning for fish.
Mix salt and flour in a plate. Cut the pollock into small pieces, roll in flour and fry in vegetable oil.
Place the pollock on a plate. Separate each piece from the bones. Place in a shallow container.
Chop carrots and onions. Place the vegetables in the frying pan. Add tomato paste. Instead of oil, add water. Simmer until done.
Place the vegetables in a bowl and prepare the marinade. Add vinegar. Sprinkle with fish seasoning and add sugar. Mix.
Spread the vegetable mixture on top of the pollock. Leave the dish for an hour so that the fish is saturated with the marinade.
5. Pollock with onions and carrots and soy sauce
The fish is rosy and juicy. The soy sauce gave it a salty taste, and the carrots gave it a little sweetness.
4 tbsp. l. soy sauce
Two tbsp. spoons of fat sour cream.
Cut the fish in half. We move it into a deep bowl.
Cut the carrots into thin strips.
Cut the onion into half rings and separate them into individual feathers.
Pour into a bowl for pollock. Add carrots here.
Pour the soy sauce into a plate and add sour cream. Sprinkle with pepper mixture. Stir to create a sauce. Pour over the fish and vegetables and stir again. If there is not enough salt, you can add it.
Cover the dishes and place in a cool place for two hours.
We take out the fish, roll in flour and fry in any vegetable oil until half cooked.
Add onions and carrots, pour in the rest of the marinade and continue cooking for another fifteen minutes.
The finished fish can be eaten with chopped tomatoes and cucumbers. It's a good idea to boil some rice.
6. Pollock with onions and carrots in tomato cream sauce
The fish cooked in a sour sauce made from tomato juice and cream turns out tasty and tender. We supplement the pollock with onions and carrots, and a complete dinner is ready!
200 ml 10% cream.
100 grams of flour.
One teaspoon of sugar.
Cut the cleaned pollock into centimeter pieces and roll generously in flour.
Fry the fish until half cooked.
Cut tomatoes and onions into small pieces.
Cut carrots into sticks using a vegetable cutter.
Fry the onion until half cooked, then add the carrots and fry, remembering to stir, until tender.
Place pollock in a heat-resistant bowl, sprinkle carrots and onions on top. Put in the laurel.
Pour cream into chopped tomatoes and add sugar. Salt and pepper. Mix.
Pour over the fish and smooth it out. Bake for half an hour (200 degrees).
Place the fish on a beautiful plate and sprinkle with dill. Place baked vegetables next to each piece.
7. Pollock with onions and carrots in semolina
Pollock in a semolina “coat” is tender and soft. Vegetables add freshness and flavor to the dish. It is appropriate at any time of the day. An attractive and nutritious dish for those who love fish and stewed vegetables.
Carrot and onion - one piece each.
Cut clean and peeled fish into 1.5 cm pieces. Add salt and pepper.
Roll each piece in semolina. Fry in a hot frying pan on both sides. It is necessary for the semolina to stick to the fish. To do this, four minutes is enough to fry each side. The fish is fried in portions.
Place pollock in a deep saucepan and add a glass of hot water. It should be steamed for about fifteen minutes so that the semolina is boiled and saturated with fishy taste.
Cut vegetables into cubes. Mix pepper, eggplant, zucchini and onion. Salt and pepper.
Place carrots in a hot frying pan and fry for a few minutes. Then add a mixture of eggplant, zucchini, pepper and onion. Simmer for ten minutes. Pour the contents of the frying pan into the saucepan with pollock. Cook for another ten minutes.
The dish is ready. You can set the table and serve.
8. Pollock with onions and carrots crusted with cheese
The dish is simple, but with a twist: the combination of cheese and mayonnaise heated in the oven will give pollock with onions and carrots an exquisite taste.
Carrots and onions - four each.
Art. spoon of lemon juice.
0.200 kg hard cheese.
Cut the fillet into pieces, dry with a napkin and place on a large plate.
Salt and pepper. Sprinkle each piece with lemon juice.
Chop vegetables as desired.
Fry the onion in sunflower oil. Add carrots and fry for another five minutes.
Place the layers in the mold alternately: vegetables, fish. At the bottom and at the very top there should be onions and carrots.
Pour mayonnaise and sprinkle with grated cheese.
Bake in the oven for thirty-five minutes (180 degrees).
It is advisable to wear gloves when working with fish, then you will not have to spend a long time washing your hands from the unpleasant and corrosive odor.
Pollock can be quickly defrosted in the microwave. But it’s better if it defrosts itself at room temperature.
Carrots are grated on a regular grater, cut with a knife or chopped with a vegetable cutter. But if you use a Korean carrot grater, the product will be tastier.
The sour cream present in the recipe can be replaced with fermented baked milk or natural yogurt with a high percentage of fat content.
If you have fresh tomatoes and tomato paste, you need to choose tomatoes. It's much tastier and healthier.
Pollock- an inexpensive and very tasty fish, from which you can prepare many different dishes. The most common way to prepare it is, of course, simply frying it in flour. But besides this, it makes delicious meatballs, pates, and casseroles. Pollock stewed and baked is very tasty. There are several options for baking it. For example, you can bake it with vegetables. Vegetables that go well with tender fish include onion, zucchini, eggplant, tomatoes, and carrots.
Today I will show you how quickly and tasty you can stew. The dish turns out to be low-calorie, so it can be consumed during those fasts when fish is allowed to be eaten, as well as on fasting days. The average calorie content of a finished dish does not exceed 80-90 kcal. per 100 gr.
Ingredients:
- Pollock carcass – 1 pc.,
- Onions – 2 pcs.,
- Carrots (medium size) – 3 pcs.,
- Tomato sauce – 2 tbsp. spoons,
- Spices – 5-10 gr.,
- Salt to taste
- Vegetable oil (sunflower)
Pollock in the oven with carrots and onions - recipe
The pollock carcass must be used frozen. This makes it easier to prepare and cut into even pieces. First, cut off all the fins. After this, cut the abdomen. Take out the entrails. As a rule, there are not many of them there. Remove the black film on the inner walls of the abdomen. Rinse the fish with cold water inside and out. Dry with napkins. Cut into pieces 5-6 cm wide.
Peel the onions and carrots. Cut the onion into half rings.
Grate the carrots using a Korean carrot grater.
Place the prepared carrots and onions in a frying pan with vegetable oil.
Simmer for 3-4 minutes. The carrots should become soft, but not crispy.
After this, add tomato sauce, salt and spices to the vegetables. Adjust the amount of tomato sauce and spices to your taste. If you want it spicier, add more. Sometimes I add homemade to carrots and onions for spiciness. You can add 1-2 teaspoons.
Stir the vegetables and simmer for another 2-3 minutes.
Place the pollock pieces in a baking dish. Lightly salt it.
Place carrots and onions on top of the fish. In the event that you cook not one, but 2-3 fish carcasses. Increase the amount of onions and carrots accordingly and layer the fish with vegetables.
Cover the form with a lid; if it is not provided, then simply wrap it in foil. This way the fish will turn out juicy. Put it in the oven. The oven should be preheated to 180C. Pollock in the oven with onions and carrots should bake for 20-25 minutes.
Stewed fish in this way goes well with many side dishes, for example, rice, potatoes, buckwheat. The dish is served hot, immediately after preparation, but can also be eaten cold. Once cooled, stewed pollock tastes like canned food in tomato sauce. Using this principle, you can cook not only pollock, but also other sea fish. In addition, it is also possible to use ready-made fish fillets, then the cooking process will be even faster. Bon appetit.
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