How to cook stewed pollock. Stewed pollock (step-by-step recipe with photos). Pollock stewed in mayonnaise with onions in the oven

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!

Preparation: 50 minutes

Recipe for: 4 servings

Hello my dear readers. Experienced housewives know how to stew pollock in a frying pan. This recipe is more for young cooks. I wrote about how to choose and where to buy pollock. Pollock is a budget fish and I cook it often. The meat of this fish is white and, when prepared correctly, the fish dish turns out tasty and satisfying. Despite its cheapness, this product is very useful and is prepared in different ways, but today I will tell you how to stew. It won't take much time.

How long to stew pollock

This seafood can really be cooked very tasty and aromatic. The pollock should be simmered covered for 15 minutes over low heat. To keep the fish pieces intact and not turn into mush, it is better to simmer in the oven. This way the fish absorbs the aroma of onions and carrots and acquires an appetizing, beautiful color.

Juicy pollock is cooked in sauce and you can choose the sauce to your liking. Most often it is stewed in sour cream and tomato sauce. Next we will talk about stewed pollock in the oven with onions and carrots.

Ingredients

• Pollock - 700 grams
• Onion - 2 large onions
• Large carrots - 1 pc.
• Tomato juice - 200 ml
• Salt - to taste
• Flour - 100 grams
• Sunflower oil - 70 ml
• Peppercorns - 4 peas

Pollock dishes have been known to us since the times when fish days were held in Soviet canteens and restaurants. Those fish dishes could hardly be called exquisite, but using tasty and proven pollock recipes, this fish can be prepared very tasty. Pollock stewed with carrots and onions, the recipe for this dish will captivate you, once you learn how to cook it.

Useful properties of pollock

Pollock contains vitamin PP, phosphorus, potassium, sulfur, iodine, fluorine, cobalt. The liver of this fish contains a large amount of vitamin A, there is more of it than in the liver of cod. Therefore, liver must be consumed by people who want to preserve teeth, gums, hair, nails and skin. Vitamin A strengthens the respiratory system, so the liver can be recommended for smokers. The liver will also help recovery after a serious illness.

Pollock is a real storehouse of protein and iodine, which are very easily absorbed by our bodies. It is very useful for children, especially in the first years of their life; for the growing body of children, this is a truly irreplaceable product; of course, it needs to be prepared for children either by steaming or boiling. Pollock is delicious in any form. It is very important that pregnant women, as well as nursing mothers, include dishes from this fish in their diet. Protein and iodine are so important for the body, especially during the period of its growth or changes associated with pregnancy. After all, iodine is found in very rare foods, and pollock contains it.

Compared to other seafood, its price is quite low, and its nutritional properties are in no way inferior to expensive varieties of fish. Pollock, like all cod, is a dietary product; it is useful for all people, both young and old, especially those living in regions where there is a lack of iodine in water and food.

You can prepare many very tasty dishes from pollock. For example, stewed pollock. To prepare it, we need about one kilogram of fillet, also half a kilogram of onions, half a kilogram of carrots. But why am I? Now we will talk in more detail about what and how you can cook pollock.

Delicious recipes for cooking pollock - stew, fry, bake

Stewed pollock with onions and carrots

Ingredients

• Pollock (without head) – 500 g
• Carrots – 250 g
• Onion – 250 g
• Salt - to taste
• Vegetable oil

How to stew pollock in a frying pan:

Wash the fish carcass thoroughly, cut off the fins, remove the entrails along with the black film inside the abdomen, and add salt. Cut the carcass into small pieces of the same size.

Wash the carrots, peel them, grate them on a coarse grater. Peel the onion and chop thinly. To stew fish with a large amount of vegetables, it is better to take a frying pan with a wide bottom (diameter 26-28 cm). Place the prepared fish pieces into a frying pan with slightly heated oil.

Place onions and carrots between the pieces. Heat the pan over high heat for a few seconds. Then reduce the heat to medium, cover the pan with a lid, and simmer until the juice is released and the vegetables begin to decrease in volume. After this, carefully mix the vegetables, add salt to taste, reduce the heat to low, and simmer the dish until cooked. You can serve the finished dish with any side dish. Bon appetit.

Pollock with steamed kefir

Ingredients

• 400 g fillet,
• 100 g rice,
• 3 onions,
• 2 carrots,
• 4 hard-boiled eggs,
• 100 ml kefir,
• 1 bunch of parsley,
• salt.

Cooking method

Wash the carrots, peel and grate on a coarse grater. Peel the eggs and chop them. Peel the onion, wash and finely chop. Wash the parsley. Place the rice in a cereal tray and cook for 15 minutes. Wash the fillet, place in a steamer basket, place rice on top, then carrots mixed with onions, salt, and pour kefir. Cook for 15 minutes, transfer to a plate, sprinkle with chopped eggs, garnish with parsley sprigs.

Pollock stewed with carrots and onions - recipe

Ingredients:

• Pollock 1 kg
• Carrots 250 gr
• Sour cream 20% 400 gr
• Onion 200 gr
• Salt, pepper, seasonings to taste

How to stew pollock:

1. Clean the fish, wash thoroughly and cut into large portions. Salt, pepper and season the fish to taste.
2. Chop the onion, grate the carrots on a coarse grater
3. Fry vegetables in vegetable oil until soft.
4. Then place the fish pieces on the vegetables and pour in half a glass of hot water.
5. Pour sour cream over the pollock.
6. Cover the pan with a lid and reduce heat.
7. Simmer in sour cream over low heat for 20 minutes.

Pollock with coconut sauce

Compound:

• pollock - 1 kg,
• vegetable oil - 50 ml,
• lemon juice - 100 ml,
• coconut flakes - 75 g,
• sweet red pepper - 2 pcs.,
• cumin - 30 g,
• garlic - 2 cloves,
• parsley - 1 bunch,
• salt and pepper to taste.

Preparation

The fish is washed in cold water, the bones are removed and the fillets are cut into pieces. Pour it with a mixture of vegetable oil and lemon juice (50 ml), leave for 1-1.5 hours. The marinated fish is salted, peppered, placed on a grill and fried over hot coals until golden brown.

Coconut flakes are poured with hot water. The seeds are removed from the pepper, washed and cut into rings. Peel the garlic, finely chop it, salt it, add lemon juice, spices, pepper, coconut flakes diluted with water, finely chopped parsley and mix everything thoroughly.

Garnished with parsley sprigs, the finished fish is served to the table with heated coconut sauce.

Pollock meatballs in a slow cooker

Ingredients:

• Pollock fillet - 400 g.
• Cottage cheese (9%) 300 g.
• Carrots - 150 g.
• Eggs - 1 pc.
• Vegetable oil - 2 tbsp. spoons
• Parsley - 1 bunch
• Salt, pepper, spices - to taste
• Starch - 1 tbsp. spoon
• Water - 2 m.st.

Preparation

Cut the carrots into pieces. Chop the parsley. Pass the fish fillet through a meat grinder twice along with cottage cheese and carrots. Add egg, vegetable oil, starch, pepper, spices, and salt to the minced meat. Mix everything well and make meatballs.

Pour water into a bowl, place a steam plate, and place the meatballs on it. Use the “MENU/SELECT” button to select the “STEAMER” program, set the time to 20 minutes and temperature level 2. Press the “START” button.

Quiche with pollock and pear

Everyone falls in love with the perfect taste of this pie. An absolutely unexpected and winning composition of pollock and pear amazes with the perfection of taste. Spicy ginger sets off the fattiness of the fish, and the aggressive taste of dill complements the bouquet. The pie is baked either in small portions or in large pieces.

Ingredients:

Dough:

• 200 g sifted flour
• 150 g butter

Filling:

• 1 pollock fillet
• 30 g fresh ginger root
• 1 pear
• 2 eggs
• 100 ml milk
• some fresh dill
• ground ginger on the tip of a knife
• salt - to taste
• vegetable oil for frying

Preparation

Mash the butter with a fork and mix with the flour. Roll into a ball and place in the refrigerator for 20 minutes. Cut the pear crosswise into rings 3 mm thick, remove the seeds with a knife. Finely chop the ginger root or grate it on a fine grater. Fry the pear and fresh ginger in well-heated vegetable oil for 10 minutes, stirring constantly and gradually reducing the heat.

Roll out the dough. Cut according to the diameter of a baking dish, for example a portion, so that high sides of dough remain. Grease the molds with vegetable or butter. Place the dough into the rimmed pan. Cut the fish into pieces, add salt and sprinkle with lemon juice if desired. Sprinkle with dill. Place the fish on the dough and place in the oven at 200°C for 10 minutes. Beat eggs with milk into a fluffy foam. Salt, add dry ginger. Take out the molds, lay out the pear and ginger. Pour in the milk-egg mixture and bake for 15 minutes at 180°C.

Stewed pollock with noodles

Ingredients:

• 1 kg pollock
• 600 g noodles
• 1 onion
• 2 tomatoes
• green onion feathers
• 1 pod red hot pepper

Preparation

Boil the noodles with salt according to the instructions on the package. Gut the cleaned fish, wash it, remove the head, fins and tail. Cut into portions and add salt. Fry with chopped onion in oil for 2-3 minutes, turn over, fry for another 2 minutes. Scald the tomatoes, remove the skin, puree with a blender and add to the fish. Add salt to taste and simmer covered for 10 minutes.

Place the prepared noodles in deep plates and top with fish stewed in sauce. Sprinkle chopped green onions and pepper rings on top.

Pollock with rice and tomatoes

Ingredients:

• 3 pollock carcasses
• 100 g flour
• vegetable oil for frying
• 10 cherry tomatoes
• 1 steamed rice sachet (100 g)
• 1 bunch of dill

Preparation

Clean the cabin, gut it, wash it, remove the tail, fins, and heads. Season with salt and dredge in flour. Fry in a frying pan in vegetable oil for 5 minutes on each side. Pour boiling water over the rice, add salt and cook for 10-12 minutes. Serve the fish with rice and halved cherry tomatoes, sprinkled with chopped dill.

Pie with pollock, carrots and onions

Ingredients:

• 2 cups of flour
• 1 tbsp. spoon of sugar
• 100 g butter
• 1 egg
• 300 g pollock fillet
• 2 onions
• greenery
• 4 tbsp. spoons of vegetable oil
• salt to taste

Preparation

Boil the fish fillet in salted water, chop finely, add chopped herbs, stir. Peel the onion, chop and fry with half the vegetable oil.

Combine and mix the ingredients. Combine the egg with softened butter, sugar, salt, add flour, knead the dough, and refrigerate for an hour and a half. Divide into 2 parts, roll out into rectangular layers. Place one layer on the bottom of the pan greased with the remaining oil, place the filling on it, and the second layer on top. Pinch the edges and bake for about 45 minutes at 180°C.

Fish in pots

Ingredients:

• 700 pollock fillets,
• 2 heads of onions,
• 700 g potatoes,
• 1 bell pepper,
• 1 parsley root,
• 4 cloves of garlic,
• 450 ml tomato sauce,
• 180 g lard,
• salt and pepper to taste.

Preparation

Season the fillet pieces with salt and pepper, add chopped parsley root, and fry a little. Melt the lard and fry the chopped vegetables. Place vegetables and fish in pots, pour tomato sauce, add crushed garlic, salt and pepper. Cook in the oven for 15 minutes.

Pollock baked in foil with carrots and onions

Ingredients:

• Pollock - 700 g.
• Carrots - 400 g.
• Onion - 300 g.
• Vegetable oil - 80 ml.
• Lemon - 1 pc.

Step by step recipe:

1. Defrost the fish, rinse thoroughly, remove fins, entrails, scales (if any). If caviar is found during cutting, it can also be cooked along with the fish.
2. Rub the fish with your favorite spices and salt.
3. Wash and grate the carrots on a special grater (for preparing Korean salads). It can be replaced with a standard grater with large holes.
4. Peel the onion and cut it into large cubes.
5. In a frying pan (vegetable or olive oil), fry the onions and carrots until golden brown.
6. For baking, use a baking sheet or a special container. Place foil on a baking sheet and place vegetables on it. The second layer is fish (cleaned, you can not cut it, but bake it whole).
7. Mix lemon juice with oil. Sprinkle the prepared liquid over the fish.
8. Cover the prepared pollock and bake in the oven (temperature 200 degrees).
9. Bake covered for 30 minutes, then open the fish and bake the dish for another 10 minutes.
10. The dish should be served with vegetables that have been cooked and soaked in fish juice.

Fish dishes are not only tasty, they are also very beneficial for our body. Fish is easily digestible and helps improve digestion.

There are a lot of recipes for preparing fish dishes. , marinated, salted, dried, smoked... And, of course, stewed. Easy to prepare stewed pollock, without spending a lot of time and without using any unusual, overseas products. Pollock itself is a little dry, so if you stew it with vegetables and seasonings, it will become much juicier and more tender. Today I decided to offer the recipe for just such a dish to you.

Cooking steps:

8) Place the remaining onions and carrots on the fish, sprinkle with parsley. Pour water just below the top vegetable layer. Cover with a lid and simmer over low heat for 1 hour. Mashed potatoes are an excellent side dish for hot fish, but can be served cooled as a separate dish.
Bon appetit!

Ingredients:

Fresh pollock carcass - 1 kg;
carrots - 3 pcs;
onions - 2 pcs;
sunflower oil - 100 ml;
seasoning for fish - 1 sachet;
salt, bay leaf, black peppercorns to taste.

Fish dishes should regularly appear on the menu of every family at least once a week, and even better - two or three times. But for most housewives, preparing them turns into a problem. Fried fish is delicious, but sooner or later it gets boring in this form. And fried foods cannot be called healthy. Boiled fish is not an acquired taste: children, for example, often simply refuse to eat it. But stewed fish dishes are a very attractive idea, but for some reason rarely anyone remembers it. And it is in this form that it is convenient to cook pollock. You will surely like this recipe for stewed pollock with vegetables and mayonnaise, designed for cooking in the oven. Fortunately, this dish is simple, and even a housewife who is not very experienced and not particularly experienced in culinary affairs can cope with it.

Pollock is good because it has almost no bones, except for the spinal bones. And its fillet remains tender and juicy regardless of the cooking method. If you make pollock stewed with vegetables, it will be soaked in delicious vegetable juice, and you will get a very healthy combination of products.

Products:

Preparation. Cut the fish into small pieces - each about 1.5-2 cm thick. Place all the pieces in a cup and sprinkle with salt and spices.

Let the fish sit for a while to absorb the salt. Pour flour into a deep plate - you will need to dip each piece of pollock into it on all sides.

Place all the pieces of pollock on a hot frying pan with oil.

Fry over low heat until a crust appears. While the fish is frying, chop the onion, pepper and grate the carrots.

To prevent the fish from being dry, we make tomato sauce. To do this, pour water into a bowl and add the amount of tomato paste indicated in the recipe. Add dried herbs, pepper and fish spices.

Mix. Turn each piece over with a fork very carefully, trying not to damage the pieces of fish.

Pour in the tomato sauce.

Lubricate everything on top with mayonnaise.

Cover with a lid and simmer for 15-20 minutes over low heat. While the fish is stewing, boil plain potatoes, cut into small pieces, as a side dish.

The fish turns out very tender and tasty. Place it on a platter or individual serving plates along with the potatoes.

If you prefer, you can serve soy sauce in a separate personal saucepan.

P.S.: If this master class was useful to you, you can say “thank you” to its author by writing a comment or clicking the button of your favorite social network under the publication.

Author's photos of Anna Bykova were used in the design of the master class. Copying is prohibited!