Fish dishes are especially popular with people who monitor their health and figure, because they contain proteins and other useful trace elements. Fish dishes are absorbed by the body completely and prevent weight gain.
Pollock, perhaps, is the most affordable and easiest to prepare fish. Buy it is not difficult. Of course, pollock does not differ in special taste, however, if you know how to cook it correctly, then it can turn out to be a masterpiece. Some people buy whole fish, others prefer only pollock fillet. In the oven, the dish is cooked quite quickly, and it turns out less caloric than fried in a pan. Also, fish is sold dried, which is an excellent snack for beer.
Some interesting facts
As you know, for the first time pollock began to be used for food several hundred years ago. Koreans have become innovators in this matter. They still relate to pollock with great trepidation. In Korean cuisine, this fish is used without waste. The Japanese began to use pollock for food, when the amount of herring in their coastal waters decreased. After that, the Soviet Union also joined the pollock fishery, and Poland followed with fish. Over time, fish began to be consumed throughout the world.
The use of pollock is quite versatile. Minced fish is also made from it, and dried products are also made. Caviar and canned food are produced from the liver of pollock . Many people consume pollock because of its low cost. There are many ways to cook pollock fillet: bake in the oven, fry in a pan, make soup or appetizer out of it.
Pollock meat is a little dry, so it’s best to put it out with vegetables. Also, this fish has no pronounced taste. In view of this, cooks recommend using sharp and aromatic seasonings when preparing pollock.
Pollock fillet in the oven: recipes with photos
Of course, it’s best to cook chilled fish. However, in many stores only frozen pollock is sold. When choosing a product, you must pay attention to such factors:
- fish should not be covered with mucus or thawed;
- the presence of an unpleasant odor;
- also pollock should not have a yellow color.
The presence of all these factors suggests that pollock is stale and can not be bought.
Perhaps the most popular cooking method is pollock fillet in the oven. In foil, a baked dish is the easiest way to cook fish. To prepare such a dish, you will need:
- 1 kg of fish;
- a couple of branches of dill and parsley;
- 10 ml of lemon juice;
- 2 tablespoons of oil;
- salt and seasoning;
- and, of course, foil.
Then you can start baking:
- The first step is to wash the pollock fillet and dry it.
- The second step is to grate the fish with spices and salt, sprinkle with lemon juice and leave for 30 minutes.
- Next, you need to fold the foil in half, put on a baking sheet, grease it with oil.
- After the fish is marinated, it should be put on the foil.
- Then chopped greens are poured onto the fish.
- Next, the edges of the foil are fastened, and the baking sheet is placed in a preheated oven.
- Fish is baked at a temperature of 200 °. After 35 minutes, the foil needs to be expanded and the dish baked for another 10 minutes.
As you can see, the recipe is very simple, but the fish is very tasty and aromatic.
Baked potato pollock fillet
You can bake fish both separately and immediately with a side dish. For example, fillet of pollock with potatoes in the oven will be very tasty. The recipes for this dish are different, so you can experiment with cooking. So, to prepare a dish, you need the following ingredients:
- a kilogram of fish;
- a kilogram of potatoes;
- 50 g of vegetable oil;
- a couple of onions;
- 200 g of sour cream and milk;
- 100 g of cheese;
- two tablespoons of flour;
- 50 g of tomato paste;
- salt and seasoning.
Step by step cooking:
- First you need to wash, peel the potatoes and put to bake at a temperature of 180 ° for half an hour. It can be cut at will, or you can bake whole. After half an hour, the potatoes should be turned off and proceed to the next steps.
- Of course, before you cook the pollock fillet in the oven, you need to rinse and dry it. The fish should be cut into pieces.
- Next, chopped onion. It must be fried in a pan. When the onion becomes soft, flour is poured into the pan, mixed.
- Sour cream and tomato paste pour into a pan with onions. Simmer the resulting mixture on fire for about 5 minutes.
- Pour milk into the mixture and stew it all until it thickens.
- Cut the sliced pollock slices onto the potatoes, sprinkle them with spices and pour over the cooked sauce.
- The oven must be heated to 220 ° and put in a bake dish for 30 minutes.
- After 30 minutes, get the dish, wipe it with cheese and put to bake for another 10 minutes.
Such a treat is perfect for a family dinner and for a festive table.
Dish with baked vegetables
For those people who don’t eat potatoes, there are other ways to cook pollock fillet in the oven - recipes with vegetables. First you need to prepare the products:
- a kilogram of fish;
- 10 ml of lemon juice;
- a pound of fresh mushrooms;
- a couple of onions;
- 400 g of carrots, bell pepper;
- tomatoes - 300 g;
- salt and seasoning.
Cooking Method:
- As usual, the fish fillet is washed and dried first.
- Next, the carcasses are sprinkled with salt and seasonings, watered with lemon juice. They should be left to marinate for 30 minutes.
- Peel and chop the onion and bell pepper.
- Cut the tomatoes into circles.
- Next, the carrots should be grated.
- Cut the mushrooms into slices.
- In the baking dish you need to lay the foil. It should also be greased with oil.
- Next, the ingredients are laid out in the following order: fish, tomatoes, onions, peppers, carrots, mushrooms.
- The dish must be covered with foil and set for 40 minutes to bake at a temperature of 200 °.
You can serve such a delicacy by decorating it with greens.
Pollock fillet: benefit
Many people call pollock "the younger brother of cod." This is due to the fact that pollock, as well as cod, contains a lot of vitamin A and essential natural acids. These acids cannot be obtained from products other than fish.
Scientists have proved that the constant use of fish in food helps maintain blood sugar levels. And the presence of iodine in fish is a prevention of thyroid disease. Also, some doctors recommend including pollock in the diet of children from eight months old. Of course, for these purposes, it is best to cook the pollock fillet in the oven, and not fry it in a pan.
The calorie content of pollock is approximately 73 kcal per 100 g. The fish does not contain carbohydrates and fats at all, so it is recommended that people who follow the figure use it.
Possible harm to fish
Pollock fish, like any other product, can be harmful to the body. It is not recommended to eat fish for people with an ulcer and with hypertension, as pollock caviar contains a lot of salt. Naturally, people with allergies to seafood and fish have contraindications to eating fish. Many experts advise eating fish a couple of times a week. In this case, it will not have any negative effect.
Little conclusion
As you can see, there are several ways how to cook pollock fillet in the oven. Photos of finished fish can be an inspiration for decorating a finished dish. For those who for some reason do not want to cook fish in the oven, there are recipes for cooking in a pan or in a slow cooker. The recipes are also very simple and everyone can adapt them to their taste preferences.