For health benefits and excellent palatability, pollock has always been appreciated by chefs, nutritionists, and women who follow the figure. Add to this list quick cooking, without special time or power costs, low cost and universal availability of acquisition - we will get a universal food product that meets all the requirements of a good housewife.
A little about the benefits of pollock
In our country, pollock can be called fish, which is always in the store. Due to the slightly dry taste, many believe that this is a second-class fish product. In fact, it belongs to the noble cod breed of fish. And this fact already clearly hints at a high degree of its usefulness, extreme nutritional value and great vitamin benefits for the human body.
Due to the large number of useful trace elements, iodine, chromium, vitamins and saturated fatty acids, pollock can be safely attributed to this medicine. So, when eating fried pollock or stewed food, the work of the heart muscle, brain, nervous system, intestines and liver improves.
It is proved that the constant use of these fish in food helps to recover faster after injuries, burns, fractures and surgical interventions. Not without reason in the Soviet and Russian hospitals on Thursdays was precisely “pollock day”.
It should be noted that there are no allergic reactions to this fish. Doctors say that it can not be only if it was caught in a reservoir contaminated with chemical waste.
Fried pollock with carrots and onions
It is believed that everything fried in vegetable oil is already a potentially harmful product. But nutritionists argue that pollock this axiom has not touched. It is possible, even necessary, to fry this fish, it is important only with all responsibility to approach the choice of oil.
The necessary ingredients for our dish will look like this:
- Pollock - 1 pcs.
- Carrots - 1 pc.
- Onion - 1 pc.
- Cream or liquid sour cream - 100 ml.
- Salt.
- Spices for fish.
- Ground pepper.
- Butter.
- Flour.
- Dill.
Cooking process
Pollock is good in that you do not have to bother with cutting for a long time. Therefore, it will be enough for us:
- Thaw the fish at room temperature, wash, dry with a towel and cut into portions.
- Put them in a bowl, season with spices, salt and crumble one bay leaf. Mix thoroughly and leave to brew for a couple of minutes.
- Carrots can be cut into circles. Fans of the "absence" of carrots in food can grate it on a fine grater.
- Dice the onion.
- Then pour a couple of spoons of flour into a plate and mix it with a pinch of salt.
- Bone the fish in salted flour.
- Fried pollock in a pan is cooked very quickly. Three minutes on each side over high heat is enough for the fish. When a delicious crust appears on both sides, it's time to take out the fish and pour the vegetables into the pan.
- Carrots and onions will be fried in the remains of "fish" oil. It will be quite enough for delicate stewing of vegetables, and the result will be less high-calorie.
- As soon as the vegetables are ready, we return the fried pollock to the pan. Mix lightly, trying not to damage the fish and sprinkle with finely chopped dill.
You can serve the dish both independently and with various side dishes: boiled rice, beans, mashed potatoes, buckwheat, lentils, etc.
Roasted pollock with carrots, onions and cheese in the oven
A very satisfying, aromatic and mouth-watering dish is obtained if cheese is added to the fish. Pollock in this case is no exception.
You will need:
- Fish fillet - 650 g.
- 150 g of onions.
- 200 g of carrots.
- 80 g mayonnaise.
- Cheese - 240 g.
- Butter.
- Flour.
- Lemon juice.
- Fish seasoning.
Cooking method
Let's start cooking:
- Rinse and dry the fish fillet with a paper towel.
- Cut into portions.
- Having dipped in flour, fry the pollock fillet over high heat for 2 minutes.
- Fry vegetables in a small amount of oil in another skillet.
- In a baking dish, put half the vegetables on the bottom. Slightly add and sprinkle with lemon juice.
- Spread a layer of fried pollock, grease it with mayonnaise. Spread the remaining carrots with onions. Sprinkle fish with grated cheese and cover with a “lid” of foil.
The oven should have a temperature of 190 ° C. Cooking pollock with vegetables is about 25 minutes.
Creamy Tomato Pollock Sauce
If just fried fish is tired and you want to diversify your favorite dish with something special and tasty, then try to make the sauce. It will consist of a simple set of products:
- three large tomatoes;
- 220 ml of heavy cream;
- sugar - 1 tea the spoon;
- a pinch of salt;
- olive oil;
- salt;
- fresh greens of dill.
Tomatoes must be removed from the skin. To do this, the middle is cut, and the tomatoes are sent to boiling water for a few seconds. The skin will fly off without much effort.
The resulting tomato "fillet" needs to be crushed with a fork or grind in a blender. Add cream to tomatoes and simmer for 5 minutes over medium heat.
Turn off the gas. Add spices, salt and a spoonful of olive oil to the sauce. Last comes dill greens.
Calorie pollock
Fried pollock, the calorie content of which we will consider later, as well as boiled and steam, is not in vain so popular among those who diet or follow proper nutrition. Nutritionists argue that the most versatile dietary fish with white meat is simply not found. Let's try to figure out in what form this fish is the most low-calorie, and when losing weight it is better to reduce the portion.
So, in one hundred grams of pollock contains:
- in raw form - 71 kcal;
- in boiled fish there is a little more - 79 kcal;
- steamed - 82 kcal;
- in fried pollock, boneless in flour breading - 127 kcal.
- golden crispy, cooked in batter from eggs and breadcrumbs, - 146 kcal.
- and dried fish contains 200 kcal.