According to experts in the field of health, it is useful to include fish in the diet once or twice a week. Most of its species are low in fat and cholesterol, are a good source of vitamin B12, phosphorus and selenium. Pollock also belongs to those, which can be prepared in various ways. Combined with vegetables, this is a great option for a healthy menu. Below are some interesting recipes for dishes from this fish.
Greek style pollock baked
This dish combines all the flavors of Greek cuisine - feta, fried vegetables, fresh fish and small oregano. To cook pollock baked with vegetables and cheese according to this recipe, you will need the following:
- 1 eggplant;
- 2 zucchini;
- 2 tomatoes;
- 1 red onion;
- 1 clove of garlic;
- 1 lemon
- 100 grams of feta cheese;
- 2 fillet of pollock;
- 50 grams of spinach;
- a handful of oregano;
- 1 tablespoon olive oil;
- sea salt;
- fresh ground pepper.
Cooking Greek Style Fish
Preheat oven to 200 ° C. Cut off the ends of the eggplant and zucchini. Cut the vegetables into 2 cm thick slices, then chop them into cubes. Divide the tomatoes into quarters. Cut in half, peel and chop the onion.
Grind the garlic, mix with 1 tbsp. oils and lots of salt and pepper. Put all the vegetables in a bowl, pour oil and mix gently.
Spread the vegetable mixture on a baking sheet in one layer and put in the oven for 30 minutes. Vegetables should brown and become soft during this time. Remove and mix half the lemon with zest and juice. According to the recipe for baked pollock with vegetables, then place the fillet on top of the vegetables, peeling up. Spread half the feta cheese on top. Place in the oven again for 10 minutes until the fish is ready and the feta is lightly browned. Pollock should be soft and white.
Remove the pan from the oven. Divide the spinach between the two plates. Drizzle with lemon juice. Spread the fried vegetables and a piece of fish on top. Garnish pollock baked with vegetables, lemon zest and oregano leaves. Serve to the table.
Baked fish and vegetables in foil
Baked in a foil pollock with vegetables is a very healthy dish that can be cooked easily and quickly. As a result, you will get soft vegetables and juicy white fish fillet, sprinkled with a mixture of soy sauce, ginger and lemon juice. You can use any vegetables, seasoning and sauce in this recipe.
For the basic version of the dish you will need:
- 2 fillet of pollock or other white fish;
- 1 medium carrot, cut into thin strips;
- 2 stalks of green onions or a quarter of finely chopped onions;
- 2 tsp chopped ginger;
- a bunch of cilantro or Thai basil (finely chopped);
- 1 tablespoon of soy sauce;
- 1/2 tsp ground red pepper (or to taste);
- 1 tbsp. l lemon juice;
- 1 teaspoon sesame oil;
- salt and pepper.
How to cook this dish?
How to bake pollock fillet in the oven with vegetables? In a small bowl, combine soy sauce, oil, red pepper and lemon juice. Set aside for a while.
Rub the fish fillet with a little salt and pepper. Be careful with salt because soy sauce is also salty.
Take two sheets of foil large enough to wrap fish in it. Preheat the oven to 200 degrees. Put carrots, ginger and onions on each leaf, sprinkle with salt and pepper on top. Lay the fish fillet on top and pour over the prepared sauce. Fold the foil on top of the fish to make a pouch, and firmly fix the edges. Place both bundles on a baking sheet and bake for 20 minutes until the pollock is soft and tender.
After that, you can serve the dish to the table. Be careful when opening the foil as steam can burn your hands. Serve fish with baked spicy potato wedges or with vegetable salad with greens.
You can independently add this recipe for pollock baked with vegetables. Zucchini, green beans or tomatoes will also be great in this case. You can use carrots, but you can do without it. Do not be afraid to use any vegetables that you like.
Italian Pollock Dish
Many people like to cook dinner, which consists of only one dish, and it turns out quite hearty. Introducing the Italian recipe for baked pollock with vegetables, the taste and aroma of which is given to Mediterranean seasonings. To prepare it, you will need:
- 250 grams of potatoes;
- 1 fennel tuber;
- 1 lemon
- 250 grams of cherry tomatoes;
- 1 clove of garlic;
- a handful of rosemary (finely chopped);
- 100 grams of spinach (young);
- 375 grams of pollock fillet;
- 0.5 tablespoon of olive oil;
- sea salt;
- ground pepper (you can use a mixture of peppers if you like).
Cooking an Italian dish
Preheat the oven to 200 ° C. Put a baking sheet in it so that it can warm up.
Peel the potatoes and cut them into slices. Cut the fennel in half, then chop it into 8 slices. Divide the lemon into quarters.
Remove the pan from the oven. Add half a tablespoon of olive oil, potatoes, fennel and lemon. Season with sea salt and pepper. Mix everything thoroughly. Place in the oven and bake for 25 minutes.
While the potatoes and fennel are fried, cut the cherry tomatoes in half. Peel and finely chop the garlic clove. Tear off leaves from sprigs of rosemary, chop them.
Remove the pan from the oven. Add garlic and rosemary, mix. Put cherry tomatoes and lemon slices. Add on top slices of fish fillet. Return to oven and cook another 10 minutes. The potato should then turn golden and the fish soft.
Add the spinach to the pan and mix it several times. Now pollock, baked in the oven with vegetables, is ready. Arrange on serving plates, garnish with lemon slices.
Pollock with tomatoes
Tomatoes and fish are a natural and pleasant combination. Their sweetness with a slight sourness makes the original taste of low-fat white fish, such as pollock, cod or pike perch, original.
This is an amazingly light meal that requires minimal kitchen skills. First, bake the fillet, and then cook the warm tomato sauce. This recipe will require a quarter cup of olive oil. This may seem like too much, but the oil forms the base of the sauce.
According to the recipe, you do not need to turn the fish over, so choose a thin fillet.
Of the products you will need:
- 500 grams of thin skinless pollock fillet;
- salt;
- olive oil - a quarter cup;
- 2 large fresh tomatoes, sliced;
- 2 teaspoons of Italian seasoning;
- a few drops of tabasco or other hot sauce;
- black pepper to taste.
Cooking fish in tomato sauce
Remove all bones from the fish fillet and dry it. Salt it and put it on a cutting board. Heat the olive oil in a baking dish. Put the fish fillet in it, it should gently hiss. Fry for 90 seconds.
When you see that the bottom of the fish fillet becomes opaque, pour olive oil on it and put in a preheated oven for several minutes. Then remove from the oven and return to the stove, setting a low fire. Add slices of tomatoes, Italian seasoning and a little hot sauce. Stir well to combine ingredients and simmer for 90 seconds. Turn off the fire.
Place the pollock fillet on a serving plate. Stir the tomatoes thoroughly in a pan and add black pepper to taste. Pour the fish in the resulting sauce and serve with crispbread and dry rose wine.
Pollock plaques
Plaki is a Greek dish that includes onions, tomatoes, parsley and olive oil. Commonly used fish or seafood as a protein component. To cook pollock fillet baked with vegetables according to this recipe, you will need:
- 2 large onions, chopped thinly;
- half a glass of olive oil;
- 2 cups coarsely chopped parsley;
- 2 stalks of celery (chopped coarsely);
- 3 leeks (chopped large);
- 3 fresh tomatoes (sliced);
- 2 cloves of garlic;
- 3 bay leaves;
- 1 kg fillet of pollock;
- 2 tablespoons of fresh oregano (chopped);
- sea salt and pepper;
- 2 whole lemons, sliced into thin slices;
- half a glass of white wine;
- juice of two lemons;
- half a glass of breadcrumbs.
How to cook pollock plaks?
Preheat the oven to 190 degrees. Sauté the onion in olive oil until tender. Add celery, leek, parsley, tomatoes, garlic and bay leaf. Fry until the liquid is noticeably reduced to half the volume. Place the fish in a greased baking dish and sprinkle with oregano, salt and pepper. Cover it with vegetables and garnish with lemon slices. Add wine and lemon juice and sprinkle with breadcrumbs. Bake for 45 minutes. Serve to the table and enjoy the refined taste.
Baked fish with peas and chorizo
Most recipes suggest using fish fillets, but you can take whole carcasses. The recipe below suggests baking pollock with white wine, lemon and chorizo to create an incredibly delicious sauce. To do this, you will need:
- 10 to 15 young potatoes of small size;
- 2 tablespoons of olive oil;
- 2 small carcasses of pollock, gutted, with trimmed fins;
- zest of one lemon;
- 1 teaspoon of fennel seeds;
- 140 grams of chorizo (chopped);
- 75 ml of white wine;
- 200 grams of young peas;
- 400 grams of green beans;
- a small bunch of fresh parsley.
Cooking Whole Pollock Baked
It should be noted that the calorie content of pollock baked with vegetables according to this recipe is quite high - 787 kcal per serving. Therefore, this dish can hardly be called dietary. However, its taste will pleasantly surprise you. It is being prepared as follows.
Place the potatoes in a pot of cold salt water. Bring to a boil and boil for 10 minutes. Heat the oven to 200 degrees. Drain the potatoes, grease the pan with butter and add a little seasoning. Spread the potatoes and bake for 15 minutes.
Make a pair of oblique cuts on the side of each fish. Wipe the carcasses inside and out with a mixture of the remaining oil, lemon zest, fennel seeds and seasonings. When the potatoes are ready, remove the pan from the oven, free up space in the center and place the fish there. Put lemon slices inside each carcass. Spread chorizo on potatoes, pour wine. Put in the oven for another 15 minutes.
Make sure the fish is almost cooked - the meat should be easily separated from the bones. Put peas and green beans around the fish, mix with potatoes and chorizo and return to the oven for another 2 minutes. Well, baked pollock with vegetables is ready. Sprinkle with parsley before serving.