Source: Anna Zhuravleva, AdobeStockPollock is perfectly suited for various dietary and healthy eating dishes. Its main advantages are that it's tasty, nutritious, and also very accessible and inexpensive. We're sharing 12 magnificent recipes!
1. Pollock with Onions and Carrots in the Oven
Source: attuale.ruA simple and juicy dish that pairs well with a variety of side dishes.
You will need: 800 g pollock, 2 carrots, 2 onions, 2 tbsp tomato paste, 50 ml water, spices.
Preparation: Thinly slice the onions and carrots, place them in a dry, preheated pan, add water, and simmer until soft. Add tomato paste, spices, and a little more water, then simmer for another 3 minutes. Place half of the vegetables in a heatproof dish, add pieces of pollock, and then cover with the remaining vegetables. Cover with foil and bake for 40-45 minutes in the oven at 200 degrees Celsius.
2. Diet Fish Cakes from Pollock
Source: malinika.ruSimple fish cakes with minimal additives.
You will need: 400 g pollock fillet, 1 onion, 2 tbsp soy sauce, 3 sprigs of herbs, spices.
Preparation: Pass all ingredients through a meat grinder, add soy sauce, and mix the fish mince. Bake the fish cakes for 15-20 minutes in the oven at 180 degrees Celsius. Flip them halfway through.
3. Healthy Steamed Pollock with Vegetables
Source: hi-chef.ruFor convenience, this dish is prepared in a parchment paper packet.
You will need: 200 g pollock fillet, 1/2 carrot, 1/2 onion, 0.5 tbsp olive oil, spices, 1 lemon wedge.
Preparation: Drizzle parchment paper with oil and place sliced vegetables on it. Add pieces of pollock, sprinkle with lemon juice, and season with spices. Fold the packet and steam the fish for 20 minutes.
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4. Healthy Pollock in a Roasting Bag
Source: postila.ruFish cooked in a roasting bag will remain maximally juicy because the juices are sealed inside.
You will need: 2-3 pollock fillets, 150 g cauliflower, 150 g zucchini, 120 g green beans, 1 onion, 1 tomato, 1 bell pepper, spices, 1 tbsp olive oil.
Preparation: Cut all vegetables and pollock into medium pieces. Place all ingredients in the roasting bag, add oil and spices, mix, and bake for 35 minutes in the oven at 180 degrees Celsius.
5. Pan-Fried Healthy Pollock
Source: eda-offline.comHere's how to cook pollock pieces in a pan without excess fat.
You will need: 500 g pollock, spices, 1 tsp olive oil.
Preparation: Fillet the pollock and cut into serving pieces. Drizzle a strip of parchment paper with oil and generously sprinkle with spices, place the fish on it, and wrap. Fry on both sides in a dry, preheated pan.
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6. Diet Fish Soup with Pollock
Source: activefisher.netFor this recipe, it's best to use a whole fish with bones.
You will need: 600 g pollock, 1 carrot, 1 onion, 80 g rice, 1 bell pepper, 1.5 L water, herbs, spices.
Preparation: Boil water, add rinsed rice, and cook for 10-15 minutes. Add medium-sized chopped vegetables and serving pieces of pollock. Season and cook the soup for another 15-20 minutes. Add herbs at the end of cooking.
7. Healthy Pollock Soufflé with Spinach
Source: dzen.ruMedium-fat sour cream, around 15%, works best here.
You will need: 400 g pollock fillet, 2 eggs, 150 g sour cream, 85 g spinach, spices.
Preparation: Blend the pollock fillet until smooth, add the remaining ingredients, and blend again. Pour the mixture into a mold and bake the soufflé for 30-35 minutes in the oven at 180 degrees Celsius.
8. Pollock in Tomato Sauce in a Pan
Source: vsegdavkusno.ruDue to the large amount of liquid, you might not even need to add oil.
You will need: 250 g pollock fillet, 100 g tomatoes, 1 tbsp tomato paste, 4 cloves garlic, 3 sprigs parsley.
Preparation: Finely chop the tomatoes and garlic, place them in a pan, add tomato paste and a little water. Simmer for 10 minutes over low heat, season, and add pieces of pollock to the sauce. Simmer everything together for another 20 minutes with the lid on, then sprinkle with chopped parsley.
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9. Healthy Pollock Pilaf
Source: youtube.comClassic pilaf is made with fatty meat, but we offer a diet fish version.
You will need: 250 g pollock fillet, 1 cup rice, 1 onion, 1 carrot, 1 clove garlic, spices.
Preparation: Thinly slice and fry the vegetables until golden in a minimal amount of oil. Place pieces of pollock on top, season, and fry a little more.
Add the rinsed rice in an even layer, embed the garlic clove in it, and pour hot water over everything so that it covers the rice by 1.5 cm. Bring to a boil and simmer the pilaf for about 25-30 minutes with the lid on over low heat. At the end, gently stir.
10. Chopped Healthy Pollock Cutlets with Bran
Source: pinterest.comA good non-stick pan only needs to be lightly greased with oil before the first batch.
You will need: 600 g pollock fillet, 2 tbsp bran, 1 tbsp sour cream, 1 onion, 2 eggs, spices.
Preparation: Finely chop the pollock and onion, add herbs if desired. Add the remaining ingredients and mix the mince, let it sit for a few minutes. Spoon the cutlets onto the pan and fry on both sides.
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11. Steamed Pollock with Lemon
Source: dzen.ruWhole gutted fish can be cooked using this recipe.
You will need: 300 g pollock, 1 tbsp olive oil, 1 tbsp lemon juice, spices.
Preparation: Rub the pollock with your favorite spices, drizzle with olive oil and lemon juice. Place the fish in a steamer basket and cook for 15-20 minutes.
12. Healthy Pollock with Vegetables in Sour Cream
Source: volgastory.ruFor a beautiful golden crust, you can lightly sprinkle the casserole with cheese.
You will need: 600 g pollock fillet, 120 ml sour cream, 1 onion, 1 carrot, 1 tomato, 1 bell pepper, 1 zucchini, spices.
Preparation: Cut the pollock fillet into medium pieces and chop all vegetables quite coarsely. Mix everything together with sour cream and spices, place in a heatproof dish, and cover with foil. Bake for 40 minutes in the oven at 190 degrees Celsius.