Pollock in the oven - prepare delicious dishes at home

Dishes from fish enjoy well-deserved attention among lovers of a healthy diet, as they contain protein, micro and macro elements. Fish meat does not contribute to weight gain, but it is hearty and tasty.

Pollock, which belongs to the cod family, can be attributed to the most affordable one. Recipes from it can not be called exquisite, but the benefits are obvious. Pollock cooked in the oven is a light, tasty dish that even a novice hostess can handle.

Training

The main thing is to choose the right fish, the taste will depend on this. In our stores, pollock can be bought frozen.

When buying a product, follow a few rules.

• Pay attention to color. Pollock is a white variety of fish, so a pink or yellow hue indicates a freshness.
• A sweet smell tells about freshness.
• If marine life is bought in packaging, pay attention to the composition. Only water and fish should be here. Some manufacturers add E452 - polyphosphate, which extends the shelf life.

After choosing pollock, prepare it for cooking in the oven.

1. The carcass is cleaned of residual scales, gutted, washed. Gently get rid of the gallbladder. If it bursts, the meat will become bitter.
2. How to bake pollock - slices or whole, a matter of taste. If baked whole, first remove the head, cut the gills, remove the eyes. After this, it is washed and dried again.
3. For baking, it is better not to use aluminum or metal utensils. She will betray the meat to gray and affect the taste.
4. For this method of preparation, clay, cast-iron and enameled dishes are suitable.

Roasting Methods

• Whole. Rinse pollock, remove entrails and gills, and dry on a paper towel. Put the carcass on the baking sheet covered with parchment, salt, add seasoning. On top you can put a little onion, grated carrots, cheese. Grease with sour cream or mayonnaise, send to the oven for 40-50 minutes at a temperature of 180 degrees. If the carcass is large, keep it longer.
• In the foil. Remove all bones and ridge. You can take the finished filet. Salt the meat a little, drizzle with lemon juice, lightly grease with mayonnaise and leave for a quarter of an hour. Gently transfer the fish to the greased foil and send to the oven. It tastes better if you add onions, tomatoes or mushrooms. Fix the foil, pre-lubricating the fish with sour cream. Cooking time depends on size. The foil is removed at the end.
• In the sleeve. The washed fish is dried, salted, rubbed with seasonings, put in a sleeve and sent on a baking sheet in the oven. The sleeve is pierced with a toothpick or a pin in several places to let off steam. Prepare 40-45 minutes at a temperature of 200 degrees.
• On a salt pillow. The baking sheet is filled with salt and spread the carcass on it. Top with lemon slices or some vegetables. At a temperature of 200 degrees, bake for 40 minutes.
• In the test. The finished puff, yeast-free dough is rolled into a thin layer, spread onions with carrots, thin slices of potato on it. Salted fish is placed on a vegetable pad and gently wrap the dough so that the contents are not visible. Prepared at a temperature of 180 degrees for half an hour. At the end, the dough can be greased with butter.
• In the marinade. To pollock turned out more fragrant and juicy, you can use marinades and sauces. This will give other notes of taste.

Calorie content

The calorie content of baked pollock in the oven varies depending on the ingredients of the recipe.

100 grams of classic baked fish contains 72 kcal. Onions will add an additional 41 kcal, carrots - 32 kcal, and cheese - 352 kcal. You can use vegetable oil and sauces, which will also add a few calories.

In general, the dish is low-calorie and healthy.

Simple Pollock Fillet Recipe

Consider the simplest recipe for pollock fillet at home.

• Fillet - with two carcasses.
• Juice with half a lemon.
• Cheese - 100 g.
• Salt, black pepper - to taste.

1. Two carcasses, chopped in a fillet, cut into portions and put in a heat-resistant dish, pre-greased with a small amount of vegetable oil.
2. Pour juice from half a lemon, slightly salt, sprinkle with black pepper. Use seasonings to taste.
3. Top with a small amount of mayonnaise or greasy sour cream.
4. Place 100 grams of cheese grated on a fine grater on top and send everything to the oven, preheated to 180 degrees. Bake for 20-30 minutes. Garnish with parsley sprigs.

Pollock with carrots and onions under the foil

Another tasty and simple dish.

1. Defrost a few carcasses of pollock. It should be about 800 g.
2. Grate 2 carrots on a coarse grater.
3. Fry two medium onions, cut into half rings, together with carrots in vegetable oil. At the end of frying add 2 tbsp. l tomato paste and mix. Add 50 ml of water here. Water can be replaced with red wine, this will add piquancy. Salt and pepper.
4. Washed and dried fish cut into pieces. Put half the vegetables on a baking dish greased with vegetable oil, sprinkle garlic on top.
5. Put pollock on a vegetable pillow, cover with the second half of vegetables on top. It is better to cook under the foil, so it will turn out more juicy and aromatic. Bake at 220 degrees 45 minutes.

Serve decorated with greens. Such a dish will be tasty and appetizing both in cold and in hot form.

Bake whole pollock

The dish is not only tasty and healthy, but also easy to prepare.

1. Rinse and dry carcasses. The recipe does not include any specific amount of fish.
2. Salt and pepper, then lay out individually in foil. You can spread two carcasses, it all depends on size.
3. The foil is tightly closed and sent to the oven for 25-30 minutes at a temperature of 220 degrees.

This dish is a great choice for girls who are following the figure or for nursing mothers.

Recipe with Potatoes and Vegetables

The dish will become a favorite treat for all family members.

• Pollock fillet - 400 g.
• Potato - 500 g.
• Bulb - 1 medium.
• Carrot - 1 average.
• Sour cream - 100 g.
• Mayonnaise - 100 g.
• Cheese - 80-100 g.
• Salt, pepper, dill - to taste.

1. Wash and half a kilogram of potatoes in their skins until half ready. Peel the tubers, cut into small slices, put in a container greased with butter. Top with a little salt.
2. Cut the middle onion in half rings and put on the potatoes. On top, put medium carrot grated on a coarse grater, add salt. Onions with carrots can be pre-fried in vegetable oil - this will turn out to be even tastier, but caloric.
3. 400 grams of fillet cut into slices, put on a vegetable pillow, salt and pepper.
4. Prepare the sauce in a separate bowl. Combine 100 grams of sour cream and the same amount of mayonnaise, salt, pepper, add dill.
5. Grease pollock with the resulting sauce. Use the whole volume to have more juice.
6. Sprinkle with grated cheese on top. Enough 80-100 grams.
7. Bake for 30-40 minutes at a temperature of 180 degrees.

Useful Tips

Each housewife has her own secrets of cooking, but everyone knows that fish requires special treatment, so the following tips will come in handy.

• It is better to defrost pollock by taking it out of the freezer and putting it in the refrigerator. In the microwave, the carcasses will become dry, in the water - accumulate excess moisture.
• Fillet or carcass should be rubbed with salt and seasonings. If sprinkled on top - the taste will not be so saturated.
• To get rid of the fishy smell, you can sprinkle the carcass with lemon juice and leave it in the refrigerator for half an hour.
• Pollock goes well with soy sauce, ginger and vinegar.

Simple and inexpensive fish will become the basis for a variety of delicious and healthy dishes that are low in calories.

Watch the video: Wild Alaska Pollock Chef Recipe. Lark Restaurant Chef Demo - Foodable IO Seattle (December 2024).