Pollock is a useful, relatively inexpensive fish, its fillet is very tender and soft. Pollock fillets are also considered low in calories..

The main thing is to cook this fish correctly. Here you are offered options for cooking pollock in the oven. After all, baking along with cooked food is considered a useful method of heat treatment of the product..
The easiest recipe for pollock with vegetables
how приготовить рыбу минтай с морковью и луком в духовке
Ingredients amount
pollock (two carcasses) 850 grams
tomato paste 2 tablespoons
bulbs 3 pieces
carrots 3 pieces
garlic 2 teeth
red wine a quarter cup
fish seasonings taste
salt taste
sunflower oil 70 ml
Time for preparing: 45 minutes Calories per 100 grams: 110 Kcal

Cooking method:

For cooking, use a cauldron. Fry chopped carrots with onions, at the end adding tomato paste;

carrot с луком

Add also wine, pepper, salt. If you suddenly have no wine, but really want to cook the fish according to this recipe, replace it with plain clean water. Stew for a couple of minutes;

lay out подушку

Next you need a baking dish. Properly coat it with butter and spread out half of the vegetables cooked in the cauldron;

Crumble garlic (not fine);

Next comes the main ingredient – pollock. Prepare it: rinse, get rid of the fins, cut each carcass into 4-5 parts and rub it with salt and seasoning (you can replace the seasoning with any other fish, for example, it fits perfectly with oregano fish dishes);

pollock очистить

Put the rest of the vegetables on the fish;

vegetables наполнить

Cover the dish with foil and bake in the oven for about forty minutes..

pollock готов

Pollock fillet in foil, baked on a carrot and onion pillow

Ingredients:

  • 600 grams of pollock fillet;
  • 200 grams of low-fat sour cream;
  • Half a cup of milk;
  • 250-300 grams of hard cheese;
  • 2-3 bulbs;
  • 3 carrots;
  • Sunflower oil;
  • Salt.

Cooking time: 70 minutes.

Caloric content: 175 kcal.

Cooking method:

  1. Rinse the fish thoroughly, remove the tail, fins, head and bones;
  2. Cut the fillet into small pieces, rub with salt and pepper, and then spread a uniform layer on the foil;
  3. Spread onion over the pollock, cut into half rings;
  4. Put the carrot, grated on a grater (it is better to use a fine grater);
  5. In a separate container, mix the sour cream with chopped greens, lightly salt it. Next, pour sour cream pollock with onions and carrots;
  6. Wrap the foil without pressing it too tightly;
  7. Bake in the oven for about half an hour.

Pollock with juicy vegetable garnish

Ingredients:

  • 600 grams of pollock (fillet);
  • 350 grams of potatoes;
  • 250 grams of carrots;
  • 3 onions;
  • 120 grams of mayonnaise;
  • 80 ml of olive oil;
  • Sunflower oil;
  • Oregano;
  • Salt.

Cooking time: 70 minutes.

Caloric content: 205 kcal / 100 grams.

Cooking method:

pollock с картофелем

  1. Prepare the fish: rinse, remove excess parts (head, fins, tail, bones);
  2. Grate the oregano fillet and salt, sprinkle with olive oil and leave to marinate;
  3. Take vegetables: cut peeled potatoes into slices, rub carrots on a large grater, and cut onions into half rings as thin as possible;
  4. Smear the sunflower oil in the form and lay first the potatoes, then the carrot, onion. Lay the fish fillet in the final layer;
  5. Pour mayonnaise on the dish and send it to the oven for 40 minutes (before you get it, check the potatoes for softness).

The smell of this dish will strike on the spot any gourmet.!

Fish dough under cheese crust

Ingredients:

  • 1000 grams of pollock;
  • Egg;
  • 200 grams of hard cheese;
  • 50 grams of flour;
  • Juice of half a lemon;
  • Seasoning for fish;
  • Sunflower oil.

Cooking time: 70 minutes.

Caloric content: 170 kcal.

Cooking method:

  1. Wash and clean the fish, remove all unnecessary parts (bones, tail, head, fins), carefully select the bones. Cut into pieces 5-7 cm long;
  2. Marinate the fillet in lemon juice and seasoning. It is undesirable to keep the fish in this marinade for a very long time, as the dish can be too sour;
  3. Beat the egg with a pinch of salt, then add the flour. Mix thoroughly;
  4. Dip the fish pieces into the mixture, and then put them tightly in a pan to each other. Do not forget to grease the pan. Sprinkle with oil on top as well;
  5. Send for half an hour in the oven;
  6. Grate the grated cheese;
  7. Sprinkle cheese over the dish evenly and bake for another five minutes..

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Pollack with tomato baked with cream sauce

Ingredients:

  • 600 grams of pollock fillet;
  • 1 tomato;
  • 2 onions;
  • Salt;
  • A glass of milk (can be replaced with low-fat cream);
  • 50 grams of flour;
  • 30-40 grams of butter;
  • Sunflower oil;
  • 50-100 grams of hard cheese;
  • Pepper.

Cooking time: 70 minutes.

Caloric content: 185 kcal.

Cooking method:

pollock с лимоном

  1. Clean the fish, remove excess parts (tail, bones, fins and head). Cut the fillets into small pieces, rub them with salt (not too copiously) and arrange in a pan, smeared with oil;
  2. Put in the oven at 180 degrees;
  3. Take the sauce. Melt butter over low heat and add flour to it;
  4. Then pour in the hot milk, lightly salt it and stir constantly;
  5. Let it boil until the sauce begins to change the texture to a thicker one;
  6. Remove the pollock from the oven, spread the tomato, cut into thin circles, on top of the fish. Pour the cooked cream sauce in a griddle with fish and tomatoes, and then return the dish to the pan;
  7. A few minutes until cooked, sprinkle with grated cheese.

Useful tips for cooking fish

  • Do not thaw fish in the microwave, as this degrades its taste;
  • When butchering be careful, this fish has many small bones;
  • As a side dish, the best potatoes are suitable (in any form). Also pollock perfectly combined with fresh vegetables: tomatoes and cucumbers;
  • Fish can be eaten not only hot, but also cold;
  • For cooking, use only high-quality fish in a sealed package. When buying, make sure that the expiration date of the fish has not expired;
  • If there is caviar in the fish, there is no need to remove it before cooking..

There are a lot of recipes for making pollock, here only a few options are offered. Eat fish at least once a week, it is necessary for your body. Good luck in preparing these healthy and nutritious meals.!

Enjoy your meal!