How to cook pollock fillet with vegetables in a frying pan

We wash the pollock fish well and gut it. Cut off the head and fins. Cut into pieces about five centimeters wide. Add salt. Place the bowl of fish aside for twenty minutes so that the fish is saturated with salt.

Peel the carrots and onions. Grate the carrots.

Cut the onion into half rings.

Fry the fish on both sides in a frying pan with vegetable oil. Fry for ten minutes on each side. We do not add flour.

Separately fry carrots, onions and tomatoes. It is better to remove the peel from tomatoes by scalding them with boiling water.

Place pollock in a deep frying pan or saucepan. Place onions, tomatoes and carrots on the fish. Distribute the vegetables evenly over the entire surface.

Mix tomato sauce and water in a glass. Add to the pan with fish and vegetables. Cover the pan with a lid. Simmer over low heat for about twenty minutes.

Pollock stewed with vegetables in tomato sauce is ready. Bon appetit.

Step 1: prepare the fish.

First of all, defrost the fish. This can be done in three ways. First: simply put the pollock in a deep bowl and leave it aside to defrost at room temperature for a while. Second: place the bowl of fish under running cool water. And third: put the container in the refrigerator on the lower shelves until the fish carcasses become soft.
Then pour plain water into another deep bowl so that the fish can completely drown in it. With one hand we hold the pollock carcass in the water, and with the other we remove the scales using a knife. This way the kitchen will remain clean, since the scales will not fly in different directions. After this, we clean the fish from the insides, cut off the fins with kitchen scissors and rinse well on all sides under running water.

Place the component on a cutting board and cut into medium pieces. Rub each piece of pollock with salt, ground black pepper and fish seasoning and transfer to a free bowl.

Now pour a small amount of flour into a deep plate and set aside for a while. Pour a little vegetable oil into the frying pan and place the container on medium heat. When the oil is hot, roll each piece of fish on all sides in flour and place in the pan. Fry the component on both sides until golden brown, turning over with a wooden spatula. Attention: To prevent the fish from falling apart, you need to fry it on one side over high heat and on the other over low heat. Place the prepared pieces of pollock into another deep frying pan or cauldron and set aside for a while.

Step 2: prepare the carrots.


Using a knife, peel the carrots and then rinse under running water. Then grate the component on a coarse grater directly into an empty plate.

Step 3: prepare the onion.


Using a knife, peel the onion and rinse under running water. Place the component on a cutting board and cut into half rings. Transfer the chopped onion to a clean plate.

Step 4: prepare stewed pollock with vegetables.


Place grated carrots on top of the fish pieces. Then add salt and pepper to taste. After this, lay out the onion half rings and again add a little salt and pepper to the dish. Top everything with sour cream and a small amount of regular cold water (about 100-150 milliliters). Cover the pan with a lid and place on low heat. When the dish starts to boil, note the time (40 minutes) and stew pollock with vegetables. After the allotted time has passed, turn off the burner and leave the dish to steep for some time. for 10-15 minutes.

Step 5: serve stewed pollock with vegetables.


Using a wooden spatula, transfer the stewed pollock with vegetables onto a special flat plate and serve to the dinner table. Mashed potatoes, various types of boiled cereals and fresh vegetable salad are perfect as a side dish.
Enjoy your meal!

In order to speed up the cooking process, you can lightly fry the carrots and onions in advance. Then the quenching time will be reduced for 10-15 minutes.

To prepare stewed pollock, you can mix sour cream with water in a separate container, and only then pour the whole mixture into the frying pan with the fish.

If desired, the dish can be decorated with lemon slices and sprigs of fresh herbs.

Fish and vegetables are always a win-win combination. Traditionally, onions and carrots are added when preparing pollock. But you can add variety and add, for example, zucchini to the dish. Zucchini will add juiciness to our dish and will serve as a wonderful side dish.

To stew pollock with vegetables, prepare the necessary products according to the list.

Clean the fish, cut off the fins, cut into pieces, salt and roll in spices. Set the fish aside and let it absorb the aroma of the spices for 20 minutes.

Meanwhile, peel all vegetables.

Prepare tomato sauce. To do this, stir tomato paste with sugar and a pinch of salt in a glass of water. Instead of tomato paste, you can use twisted fresh tomatoes or tomato juice.

Cut the onion into cubes. Grate the carrots. Fry carrots and onions in vegetable oil for 7-8 minutes.

Cut the zucchini into cubes and add to the onions and carrots. Fry everything together for another 7-10 minutes.

Roll each piece of fish in flour.

Place the pollock between the vegetables.

Fill with tomato sauce. Cover with a lid and simmer over low heat for 15-20 minutes. 2-3 minutes before the end of cooking, add bay leaf and allspice.

Pollock with vegetables is ready. Can be served both hot and cold. Onions, carrots and zucchini make excellent side dishes. The dish turns out very juicy and tasty.

Bon appetit!

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 chop 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

Pollock stewed with vegetables remains a low-calorie fish, rich in proteins and biologically valuable micro- and macroelements, including iodine, necessary for residents of the continental middle zone.

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!

With vegetables. This fish can be stewed and baked with onions, tomatoes, carrots, potatoes, etc. The dish is especially tasty with cream.

Pollock with vegetables in the oven

  • carrots - several pieces;
  • onions - 3 pieces;
  • pollock - 650 g;
  • tomatoes - 1 piece;
  • sugar - 1 teaspoon;
  • olive oil;
  • greenery.

First you need to clean the fish and rinse it in cold water. Then mix sugar, salt, herbs, pepper and rub the resulting mixture onto the fish on all sides. After this, peel the carrots, onions, chop them or grate them on a coarse grater. Now wash and chop the tomato. Season the vegetables with salt and pepper, then mix well. Then we put them in, water them and sprinkle them with lemon juice, and put them in the oven, preheated to 190 degrees. Cook pollock for about 37 minutes.

Pollock stewed with vegetables

To prepare you will need:

  • pollock - 450 g;
  • carrots - several pieces;
  • cream - 60 ml;
  • onions - a couple of pieces;
  • tomato paste - 2 tablespoons;
  • pepper, salt.

The fish must be cleaned and pitted. Then cut into pieces, coat with pepper and salt. Grate the carrots and chop the onion finely. Then mix the tomato paste with cream and add a little salt. Fry the carrots and onions until half cooked, then add the fish to them and simmer for about 32 minutes. Serve hot with vegetables. In addition, you can eat fish and potatoes in the village style.

Pollock stewed with vegetables (in sour cream)

Products for cooking:

  • pollock - half a kilogram;
  • vegetable oil;
  • onions - a couple of pieces;
  • potatoes - 450 g;
  • sour cream - half a glass;
  • pepper, nutmeg, oregano, salt, herbs.

It is necessary to initially grease the mold with oil, then cut the onion into slices and place on the bottom. After this, add the potatoes cut into slices. Place the fish on top and sprinkle with oregano and pepper. Beat sour cream with water and add nutmeg and salt. Mix everything well. Then place the remaining potatoes on the pollock, pour sour cream over everything and sprinkle with herbs. Now cover everything with a lid or foil and place in the oven for an hour and a half.

Pollock with rice

Products for cooking:

  • steamed rice - 2 cups;
  • pollock - 4 carcasses;
  • carrots - 1 pc.;
  • onion - 1 pc.;
  • seasonings, salt;
  • garlic - a few cloves;
  • soy sauce;
  • vegetable oil.

At the first stage, we clean the pollock and remove the bones. Cut the fish fillet into pieces and marinate in soy sauce and vegetable oil. Let it soak for half an hour. Meanwhile, boil the rice; it is best to use steamed rice, as it does not become soft during cooking. Now cut the onion into half rings and the carrots into rings. Fry all vegetables in vegetable oil. Chop the garlic into small pieces and also fry a little with the vegetables. Now fill everything with water - four glasses. You can take hot or cold water, it doesn’t matter. Drop the stock cube into the boiling water (optional), then add the rice and cover. When the rice is completely cooked and becomes crumbly, you need to add pollock to it. Before this, the fish pieces must be fried in oil on all sides. When the fish is stewed with rice, you need to pour in the marinade that contained the pollock. Simmer everything for about 12 minutes, after which we mix everything. Great dish is ready!

Pollock stewed with vegetables

Ingredients:

  • onions - a couple of pieces, preferably large ones;
  • pollock - 3 carcasses;
  • carrots - several pieces;
  • salt pepper;
  • vegetable oil;
  • sour cream - 260 g.

Clean the fish, then cut into portions. Season each piece with a little salt and pepper and place on a baking sheet. Preheat the oven to 190 degrees, then peel the onions and carrots. Cut the onion into half rings and grate the carrots. Fry the vegetables in a frying pan, add salt, pepper and sour cream. Then spread the mixture of vegetables and sour cream on the fish. Place the pan in the oven and bake for about half an hour. Stewed pollock with vegetables is ready!