Pollock baked in the oven - the most delicious recipes. Pollock in the oven with vegetables - a very tasty recipe Pollock poached with vegetables

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 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;
• 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

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 one of the most affordable types of fish, but it is tasty and healthy, its meat has a pleasant color and is easily separated from the bones. Novice cooks are afraid to prepare dishes from pollock, preferring fattier types of fish. They are worried that food made from it will be too dry and tasteless. Such fears are in vain if the main ingredient is supplemented with sauce and vegetables. They will add juiciness to the dish without making it excessively high in calories. Pollock stewed with vegetables turns out satisfying and pleasant to the taste. Among the many recipes for this snack, you can choose ones suitable for different occasions. Dieters won't be disappointed either.

Cooking features

Before you start preparing stewed pollock, you should learn some of the features of this process. Then the result will almost certainly not disappoint.

• Pollock is most often sold frozen. When purchasing, you should choose fish that is not covered with a thick layer of ice and is as fresh as possible. The presence of water or snow in the package indicates a violation of the storage conditions of the product, which may cause it to become spoiled.
• Before cooking, fish must be defrosted. If you start cooking it without defrosting it, it will fall into pieces and be hard and dry.
• Pollock should be given the opportunity to thaw in natural conditions, avoiding sudden temperature changes. Trying to speed up the process with warm water or a microwave will have negative consequences.
• When preparing pollock for stewing, you need to wash it, dry it with a napkin, remove the fins, and clean off the black film covering the inside of the fish’s abdomen. If you purchased uneviscerated carcasses, you need to remove the entrails and cut off the heads and tails. Pollock caviar can be stewed along with the carcasses.
• You can stew pieces of pollock along with bones or fillets with vegetables. If you prefer to cook fillets, it is advisable to choose large fish with a large spinal bone.
• Pollock cooks quickly, so some vegetables need to be half-cooked when combined with it. Usually they are fried in vegetable oil, after which fish and sauce are added, the heat is reduced and the food is cooked until cooked.
• If vegetables and fish are pre-fried, the dish will be tastier, but higher in calories.

You can stew pollock with vegetables in a cauldron, deep frying pan, saucepan, oven or slow cooker.

Pollock stewed with vegetables in tomato sauce

• pollock (headless carcasses) – 1 kg;
• onions – 0.25 kg;
• carrots – 0.25 kg;
• tomato paste – 60 ml;
• water – 0.4 l;
• lemon juice – 20 ml;
• sugar – 20 g;
• wheat flour - how much will be needed;
• salt, ground black pepper, bay leaf - to taste.

Cooking method:

• Wash the thawed pollock carcasses and dry them with a kitchen towel. Remove the black film inside, cut off the fins with scissors, and chop off the tail.
• Cover the carcasses with lemon juice, cut into portions, and leave for 20 minutes.
• Remove the skins from the onions and cut into small cubes.
• Scrub and wash the carrots.
• Grind the carrots on a coarse grater.
• Roll pollock in flour mixed with black pepper. It's a good idea to add some lemon zest to this mixture.
• Heat the oil and brown the pollock in it, spending 2 minutes on each side.
• Heat a new portion of oil in a clean frying pan, add vegetables to it, fry them until they become soft.
• Add tomato paste to the vegetables, stir. Sauté vegetables for 5 minutes.
• Place fried pollock on the bottom of a cauldron or pan, cover it with vegetable mixture on top, put a bay leaf, sprinkle with sugar and salt. Fill with warm boiled water and place on low heat.
• Simmer the fish with vegetables under the lid for 15-20 minutes.

The dish according to the given recipe is prepared quickly. It can be served hot or chilled. It can serve as an independent appetizer or served with a side dish. Mashed potatoes go well with pollock stewed with vegetables.

Pollock stewed with vegetables in sour cream in a slow cooker

• pollock carcasses without head – 0.5 kg;
• carrots – 150 g;
• onions – 150 g;
• sweet pepper – 150 g;
• wheat flour – 50 g;
• vegetable oil - how much will be needed;
• spices for fish, salt - to taste;
• sour cream – 150 ml.

Cooking method:

• Wash the fish, clean it, remove the fins. Dry the carcass, cut into pieces, rub with spices.
• Peel the carrots and cut them into strips.
• Peel the onion and cut into half rings.
• Wash the pepper. Remove its stalks along with the seeds. Cut the pulp into half rings or quarter rings.
• Roll pollock in flour.
• Pour oil into the bottom of the multicooker and place vegetables in it. Fry them for 10 minutes using the Roast or Bake program.
• Remove the vegetables, add oil, fry the pollock for 5 minutes.
• Cover the pollock with fried vegetables, add salt, and sprinkle with sour cream.
• Turn on the “Extinguishing” program by setting the timer for 30 minutes.

The pollock appetizer according to this recipe turns out to be tasty and satisfying on its own, but supplementing it with a side dish of rice or potatoes would be a good idea.

Pollock fillet stewed with vegetables in the oven

• pollock fillet – 0.6 kg;
• vegetable oil – 60 ml;
• onions – 0.25 kg;
• carrots – 0.25 kg;
• tomatoes – 0.3 kg;
• sour cream or mayonnaise – 100 ml;
• salt, ground paprika, ground cloves, parsley - to taste.

Cooking method:

• Rub the pollock fillet with a mixture of paprika and cloves and leave for 20 minutes.
• Lightly brown the fish in a frying pan in vegetable oil. If you are on a diet, you don’t have to fry the fish.
• Remove the skins from the onion and cut it into half rings.
• Peel the carrots and grate coarsely.
• Place the onions and carrots in a preheated frying pan and sauté until soft. If you decide not to fry the vegetables, you will need to grease the pan with oil.
• Place the vegetables in a baking container, add salt, place the fish fillet on them, and salt that too.
• Cut the tomatoes into circles and cover the fish with them.
• Lubricate the tomatoes with sour cream or mayonnaise.
• Place the pan in an oven preheated to 180 degrees and simmer the pollock with vegetables for 30 minutes.

A dish prepared from pollock and vegetables according to the given recipe is not a shame to serve even at the holiday table.

Pollock is a healthy and inexpensive fish. It is easy and simple to prepare. A guaranteed good result can be obtained by stewing pollock with vegetables. The dish turns out juicy and appetizing. Having chosen the appropriate recipe, pollock stewed with vegetables can even be prepared for a festive feast.

Step-by-step recipes for preparing pollock with vegetables in different ways

Grade
recipe

Time
(min)

Portions
(persons)

In 100 grams of the finished dish

9 gr.

1 gr.

Carbohydrates

77 kcal.

Option 1: Classic pollock recipe with vegetables

Pollock is a tasty and nutritious fish that contains easily digestible proteins and a low amount of calories. Another advantage of this product is that it is quite affordable. You can cook pollock in various ways, including stewing it with vegetables.

Ingredients:

• 700 g fish;
• 2 onions;
• 3 carrots;
• 2 large tomatoes;
• lemon juice;
• salt and black pepper;
• fish seasonings;
• flour;
• lean fat;
• boiled water.

How to cook pollock with vegetables in the classic way

We cut the fish carcass into pieces and rinse the flesh under the tap, and then sprinkle with salt, pepper, spices, sprinkle with lemon juice and leave to soak for a while.

Dip the pollock pieces in flour and fry in vegetable fat.

While the fish is cooking, we do the vegetables. Wash the peeled onions and carrots, rinse the tomatoes.

Cut the onion into half rings, grate the carrots, and then sauté the vegetables until soft. You can do this in the same frying pan where the fish was fried before.

We remove the skins from the tomatoes, after pouring boiling water over them, and cut the pulp with a knife or puree it in a blender, and then add it to the onions and carrots, adding salt and pepper to the mixture.

Place half of the vegetable mixture in a deep bowl with thick walls, place the fried fish on top, and pour the remaining fried fish onto it.

Pour a little boiled water into the dish and steam under the lid on low heat.

Since pollock with vegetables is placed in a stewing container already prepared, it is not worth keeping the food on the fire for a long time; a quarter of an hour is enough.

Option 2: Quick recipe for pollock with vegetables and sour cream

To cook fish quickly, you can take pollock fillet and stew it with vegetables in sour cream.

To create a dish you will need:

• fish fillet;
• bulb;
• carrot;
• sour cream;
• greenery;
• salt;
• pepper and fish seasonings;
• refined composition for frying;
• boiled water.

How to quickly cook pollock fillet with vegetables

Rinse the fish flesh, cut into pieces and season with salt, pepper and seasonings.

Peel the onions and carrots, chop them and place them in a deep bowl with a thick bottom, pouring in a little vegetable fat.

Fry the vegetables until soft, adding a little salt, and then place the fish pieces on top, pour in sour cream diluted with boiled water, and simmer until the fillet is cooked.

Place the finished pollock, stewed with vegetables, on plates, sprinkle generously with fresh herbs, and serve.

Option 3: Pollock fillet with assorted fresh vegetables

In order not to think about preparing a side dish, you can stew pollock with a large number of different vegetables.

To prepare the dish you will need:

• fish fillet;
• eggplants or zucchini;
• green beans;
• sweet bell peppers;
• onion;
• carrot;
• large tomatoes;
• hot bell pepper;
• garlic cloves;
• greenery;
• salt;
• fish seasonings;
• cooking composition for frying;
• boiled water.

How to cook

Cut the washed fish into slices, sprinkle with salt and seasonings and leave to soak.

Place the peeled vegetables in the sink and rinse thoroughly.

We cut the peppers into half rings, chop the onions and carrots, crush the garlic in a press and send them to a deep container with thick walls to sauté in vegetable fat, not forgetting to add salt.

Cut eggplants or zucchini into cubes, add to the fried vegetables along with green beans and continue simmering.

When the vegetables are fried, level them with a spatula and place pieces of fish fillet on top, covering them with tomato slices.

Pour a little boiled water into the pan, close the lid, reduce the heat to minimum and simmer the dish until the fillet is cooked.

A few minutes before removing the container from the heat, pour the chopped herbs into the pan in an even layer and simmer the mixture again under the lid.

When preparing pollock stewed with vegetables, you can replace green beans with cauliflower or broccoli, as well as fresh mushrooms of any kind. And instead of fillet pieces, it is permissible to take a carcass and cut it into portions before cooking.

Option 4: Pollock casserole with vegetables and rice

Dishes cooked in the oven always turn out tasty and tender, and you can bake pollock with rice and vegetables.

During the cooking process you will need:

• fish fillet;
• long grain rice;
• onion;
• carrot;
• hard cheese;
• a little mayonnaise;
• lemon juice;
• salt and suitable spices;
• butter;
• vegetable composition for frying;
• greens and soy sauce for serving.

Step by step recipe

Sort out the rice in a colander. Then let the water drain and place the grains in a container with melted butter so that they fry a little.

After roasting, pour water over the grains, add salt and cook until tender, stirring constantly.

Peel the onions and carrots, cut and sauté until soft, then mix with steamed rice, adding salt and seasonings.

Cut the fish into pieces, season with salt and suitable spices, pour in lemon juice and let soak.

Using a coarse or medium grater, make cheese shavings.

Lubricate the bottom and walls of the baking dish with a thin layer of odorless cooking oil and place the rice-vegetable mixture on it, carefully level it with a spoon, and place pieces of fish on top.

Lubricate the pollock with mayonnaise, sprinkle the dish with cheese shavings and send to bake.

Place the finished pollock, baked with vegetables and rice in the oven, on plates, pour over soy sauce and garnish with herbs.

Option 5: Pollock with vegetables and mushrooms in the oven in pots

Another option for cooking pollock with vegetables in the oven is to bake the ingredients in pots. This dish is convenient because the housewife can accurately calculate the amount of serving according to the number of household members or guests and not be afraid that there will not be enough for everyone.

Will be required:

• pollock fillet;
• potato;
• mushrooms;
• carrot;
• bell pepper;
• tomatoes;
• salt;
• potato and fish seasonings;
• cooking composition for frying;
• boiled water.

How to cook

Cut the washed fish fillet into small pieces, add salt and suitable spices, mix thoroughly and leave to brew.

We peel the potatoes, rinse them, cut them into cubes, strips or semicircular slices, sprinkle with salt, seasonings, pour in cooking oil, mix and let soak.

We clean and rinse the mushrooms, onions, carrots and bell peppers under the tap.

Chop the mushrooms into small slices, cut the onions into cubes, the bell peppers into half rings, and grate the carrots, then put all the ingredients in a frying pan with vegetable fat and let them soften a little.

Place the ingredients in pots. The bottom layer will be potatoes, then pieces of fish will follow, and then you need to place them in mushroom frying with vegetables.

Place tomato slices in each pot on top of the frying, pour boiled water and place the containers in the oven compartment. During the baking process, you will have to control the amount of liquid that will gradually evaporate, and if necessary, add it so that the dish does not burn.

Pollock fillet with vegetables and mushrooms in pots can be removed from the baking compartment when the potatoes become soft. Before serving, you can add fresh herbs to each serving.

Stewed or baked pollock with vegetables is a tasty and very tender dish that can be prepared not only for a family dinner, but also placed on a holiday table.

Today's topic is pollock baked in the oven.

Fish is a very useful product for our body, and sea fish, which includes pollock, even more so.

Its advantages are that, at a low price, it has good taste, is easy and quick to prepare, and has few bones, which is very important when preparing certain dishes.

There are a huge number of recipes for preparing dishes from this fish - they prepare soups, fry, steam, bake, stew and even make salads.

You can also look at the recipes, simple and quick, very tasty.

For your attention, recipes for baked pollock dishes

Ingredients:

• Carcasses – 1 kg.
• Cheese – 50 gr.
• Sour cream – 4 tbsp. l.
• Garlic – 3 cloves
• Onions – 1 pc.
• Tomato – 2 pcs.

Calorie content per 100 g. – 76.7 kcal

Preparation:

1. Cut the carcasses into small pieces, salt, pepper, add your favorite spices

2. Cut tomatoes into slices

3. Grate the cheese on a coarse grater

4. Finely chop the garlic

5. Cut the onion into rings, place in a layer in a mold greased with vegetable oil

6. Place the next layer of fish, sprinkle with garlic

7, Fill with sour cream, cover with tomatoes on top

8. Sprinkle with salt to taste, add cheese, you can sprinkle with chopped herbs

9. Place in the oven at 200 degrees for 30 minutes

Pollock in sour cream with carrots

Ingredients:

• Fish fillet – 4 pcs.
• Carrots – 2 pcs.
• Onions – 2 pcs.
• Sour cream – 300 gr.
• Salt – 2 tsp.
• Pepper – 2 tsp.

Preparation:

1. Cut the onion heads in half, cut into half rings
2. Peel the carrots, grate them on a coarse grater
3. Place it in sour cream
4. Add salt, pepper, mix everything well
5. Place a layer of onions on a baking sheet
6. Place fillet on top
7. Pour the sour cream and carrot mixture over the fish
8. Place in the oven for 15 minutes at 180 degrees
9. Can be served with any side dish

Pollock baked with vegetables

It turns out very tasty baked fish in a creamy sweet and sour sauce

• fish carcasses without heads - 700 gr.
• onions - 3 pcs.
• medium carrots - 3 pcs.
• cream 10% - 15% fat - 200 ml.
• tomatoes - 3-4 pcs.
• dill - a small bunch
• salt - to taste
• sugar - 1 tsp.
• wheat flour - 100 gr.

Preparation:

1. Prepare the fish - clean, cut into pieces and roll each piece in flour

2. In a frying pan in vegetable oil, fry the fish carcasses until a crust appears. Finely chop the onion. Grate carrots and tomatoes on a coarse grater

3. Fry the onion until translucent

4. Add carrots and cook until done

5. Place pieces of fried fish in the pan

6. Top with fried vegetables

7. In a separate bowl, mix tomato puree with cream, salt, add sugar and pepper

8. Pour the sauce over the fish, smooth the surface with a spoon.

9. Place in the oven at 200 degrees for 30 minutes

10. Just before the end of baking, sprinkle with chopped dill.

11. Let it cool a little, and you can put it on plates.

A simple recipe for preparing pollock with onions and carrots

Ingredients:

• 800 gr. - fish
• 2 pcs. – medium carrots
• 2 pcs. - onion
• 30 gr. – vegetable oil
• 2 tbsp. l. – tomato paste
• Water or red wine - 50 ml
• Salt and pepper - to taste
• 2 cloves garlic

Preparation:

1. Grate the carrots, best for making Korean carrots
2. Fry finely chopped onions and carrots in a cauldron in vegetable oil.
3. Add tomato paste and cook until done
4. Add wine or boiling water, salt and pepper
5. Prepare the fish - clean it, cut it into pieces
6. Grease the pan with oil, add half the fried vegetables and finely chopped garlic.
7. Place chopped fish on top
8. Cover it with the remaining vegetables
9. Cover the pan with foil and place in the oven
10. Bake for 45 minutes at 220 degrees

Pollock with potatoes

To prepare you need:

• 3 pieces of fish carcasses
• Onion - 1 pc.
• Peeled potatoes - 6 pcs.
• Mayonnaise - 3 tbsp. l.
• Ready mustard - 1 tbsp. l.
• Butter - 2 tbsp. l.
• Lemon juice - one lemon
• Salt, pepper to taste

Preparation:

1. Prepare the sauce in a small bowl - mix softened butter with mayonnaise,
2. Add mustard, lemon juice, stir until smooth
3. Cut the potatoes into slices and place them on the bottom of a baking sheet greased with vegetable oil.
4. Cut the onion into rings and place on the potatoes
5. Cut the fish into small pieces and place in the next layer
6. Salt and pepper to taste
7. Pour over the sauce
8. Place the baking sheet in the oven (180 degrees), bake for 35 - 40 minutes

Pollock in sour cream, baked in foil

Ingredients:

• Fish fillet – 600 gr.
• Sour cream – 3 tbsp. l.
• Onions – 1 pc.
• Pepper mixture
• Dill

Preparation:

1. Place the washed fillet on a plate, add salt and sprinkle with a mixture of peppers

2. Chop the dill, cut the onion into half rings

3. Mix dill with sour cream

4. Take foil, measure it to size, fold it in 2 layers so that there is enough to wrap the fillet

5. Place the fillet in the center and place the onion on it

6. Cover everything with sour cream mixture

7. Wrap tightly in foil

8. Place in a mold and place in the oven for 25 - 30 minutes at 280 degrees

Baked pollock in sour cream and garlic sauce – video recipe

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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, lightly pepper it 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!