Pollack in the oven with vegetables is a very tasty fish dish, which is suitable for diet menus and vegetarian meals. If you are looking for recipes for fasting, then on days when you can eat fish, be sure to prepare pollacks for this recipe. Fresh pollock on the shelves of shops is rare, I was not able to get to know him. As a rule, frozen fish is used in recipes. Despite the availability and cheapness, pollock is deservedly popular with hostesses. This proven recipe will decorate any table, even a festive one, and will appeal to everyone from young to old. For the children's menu I advise you not to be lazy and clean the fish from bones and skin, the pollock is not bony, but it is better to be safe. Fillets cleared of skin and bones need to be cooked the same way as fish pieces - to be breaded in flour, fry, put in a form with vegetables and bake.
- Cooking time: 50 minutes
- Servings: 4
Ingredients for pollock with vegetables in the oven
- 1 kg of pollock;
- 200 g broccoli;
- 200 g carrots;
- 150 g onions;
- 30 grams of wheat flour;
- 70 g of lean mayonnaise;
- 30 ml of vegetable oil;
- salt, pepper.
Method of cooking delicious pollock with vegetables in the oven
An hour before cooking, transfer pollock from the freezer to the lower shelf of the refrigerator compartment. For cleaning you will need a fish knife and kitchen scissors. We cut off the scissors fins, cut off the tail. Scrape the pollock skin with a fish knife - clean off the scales. Cut the belly, remove the insides.
Then thoroughly wash the carcasses of pollock under running cold water. Along the ridge there is a dark streak, which also needs to be removed.
Washed pollock dried with paper towel.
Cut fish in portions - about 4 centimeters thick.
Then sprinkle the pollock with salt to your taste and pepper with black pepper.
Pour wheat flour on a chopping board, pancake the pieces in the flour from all sides.
Fry the pollock pieces in hot vegetable oil for 2-3 minutes on each side, then lay them on a paper towel.
Onions clean from the husk, cut into thin half rings. Grate carrots on a large vegetable grater.
In a frying pan, heat the vegetable oil, fry the vegetables for 10 minutes so that they become soft. Vegetables are also salted to taste.
At the bottom of the refractory baking dish lay out carrots with onions, on top of the pieces of pollock.
Between the fish we place broccoli florets. I was preparing a dish of frozen cabbage, so before putting it into shape for the fish, I held the cabbage for 10 minutes at room temperature.
We mix lean mayonnaise or yoghurt with a small amount of warm water, add a pinch of salt and granulated sugar, mix, pour into the mold.
We put the form with the pollock in the oven on the lower shelf, gradually heating the oven to 160 degrees. Cooking for 20-25 minutes.
Serve the pollock with vegetables to the table hot, pepper, sprinkle with herbs.
In principle, pollack with vegetables can be served without a side dish, as there is “all-inclusive”, but for a hearty lunch, you can boil crumbly rice or cook mashed potatoes for it.
Delicious pollock with vegetables in the oven is ready. Enjoy your meal!