Ordinary pollock can turn into an incredibly appetizing dish if you cook it according to this baked pollock recipe. Pollock with vegetables is a completely independent, very light dish. Ideal for those who are on a diet and adhere to proper nutrition. For greater satiety, it is quite possible to serve a side dish: pasta, boiled rice, bulgur.
As a pillow, you can take any vegetables that are available. In addition to onions, zucchini and peppers, white cabbage or cauliflower, broccoli, eggplant, carrots are suitable. Potatoes immediately make the dish hearty and do not require a side dish.
A sauce made from a mixture of herbs, garlic and fragrant vegetable oil gives pollock baked with vegetables a special piquancy. It is advisable to use a clean fillet, but if there is none, whole fish will do.
Tips & variations
Before you start cooking, we recommend that you familiarize yourself with tips and variations on how to cook pollock deliciously.
Pollock contains B vitamins, including folic acid, which is vital for the human body. Vitamin PP lowers cholesterol levels, promotes fat metabolism and helps to synthesize hemoglobin and red blood cells.
Also pollock contains vitamins A and C, which are necessary for redox processes.
Of the minerals, pollock contains the most fluorine, potassium, calcium and phosphorus. Thanks to this composition, pollock is considered a very useful fish.
The indisputable advantage of pollock is its high iodine content. In this regard, pollock can be used as a tasty and effective remedy for the prevention of thyroid diseases. In addition, its meat contains iron, sulfur, magnesium, zinc, which are necessary for the normal functioning of the digestive tract and immunity.
For women, especially during pregnancy and breastfeeding, pollock is an excellent source of iron and iodine, which are so often lacking in the female body during this period.
Most often, pollock is sold frozen. You should pay attention to the glaze: it should be transparent, thin, completely cover the body of the fish. A thick crust of ice speaks rather of a low-quality product. A violation of the storage temperature may be indicated by “snow” inside the package.
Ingredients
Add to Shopping List +
Add to Shopping List +
Add to Shopping List +
Add to Shopping List +
Add to Shopping List +
Add to Shopping List +
Add to Shopping List +
Add to Shopping List +
Nutrients
Calories 68.95
Carbohydrates 3.58
Fat 4.14
Protein 4.33
Step by step method
Step 1
Peel the onion, cut into half rings. To get rid of bitterness, pour boiling water for 10 minutes. Don't forget to turn on the oven to heat it up.
Step 2
We discard on the onion on a sieve and let the excess liquid drain. Lubricate the form with vegetable oil, lay out randomly onion half rings.
Step 3
Slice zucchini and peppers into thin slices. Spread on top, add salt. We wash the pollock fillet, salt, pepper and leave for 5-7 minutes on the board. Then put on top of the vegetables. Pour 5 tbsp. of water into the mold.
Step 4
Mix olive oil with herbs, dried basil, salt and pepper. Press the garlic with a knife and finely chop, add to the sauce.
Step 5
Mix, pour the contents of the form. Lastly, drizzle with lemon juice.
Step 6
Cover with foil or parchment and send to 200 degrees in a preheated oven for 20 minutes.
Step 7
Remove the parchment and continue to bake for another 10 minutes, lowering the heat to 180 degrees. If the water has evaporated, you need to add a little more, otherwise the vegetables may burn and the fish will become tough.
Step 8
Turn off the oven and let the dish stand for another 3-5 minutes. We take out the form, transfer the pollock along with the vegetables to the plates. If desired, we supplement with a garnish and call the family for dinner.
Recently I came across this wonderful recipe for a dish and decided to cook it myself and
surprise my girlfriend. Everything was done according to the description, it turned out
without problems. Simply yummy!!!
Fish baked in the oven or baked is not only tasty, but also very healthy. Personally, I liked the recipe for its simplicity, it does not take much time to cook, and you can eat fish without a side dish. Be sure to register on the weekends, I will write about registration later.
Vlad
Recently I came across this wonderful recipe for a dish and decided to cook it myself and
surprise my girlfriend. Everything was done according to the description, it turned out
without problems. Simply yummy!!!
Elli
Fish baked in the oven or baked is not only tasty, but also very healthy. Personally, I liked the recipe for its simplicity, it does not take much time to cook, and you can eat fish without a side dish. Be sure to register on the weekends, I will write about registration later.