Dietary pollock recipes with photos

This is a fairly large fish. Scientists classify pollock as a member of the cod fish family. Most individuals reach a length of 45 centimeters. It is mined in large quantities and is often used as a raw material for crab sticks (called surimi). This is a fairly lean fish, so it is excellent for the diet.

The calorie content of pollock is low and equal to 72 kcal per 100 grams of fish.

Nutritional value (per 100 g):

• 16 grams of protein,
• 0 grams carbohydrates,
• 0.9 grams fat.

What are the benefits of pollock?

Of course, like any other sea fish, pollock is very healthy.

Pollock is good in terms of its variety in cooking. How to cook pollock correctly? Very simple, like other types of fish! It can make very tasty fish cutlets, soups, casseroles, and pies. You can also simply bake it in baking foil, a sleeve or in its own juice with vegetables. In refined oriental cuisine, pollock is cooked with soy sauce, which gives the taste a special piquancy.

Pollock: dietary recipes in the oven

In order to help you diversify your dietary menu, below in this article there will be 10 recipes for dietary pollock dishes that can be cooked in the oven. They are low-calorie and do not contain mayonnaise or other harmful sauces and dressings.

Pollock baked with vegetables in egg batter

Cut 600 grams of pollock fillet. Then sprinkle it with 2 tablespoons of lemon juice and place it in a baking dish, which we have previously greased with oil. Place 3 tomatoes cut into slices on top, pepper, salt (to taste) and sprinkle with chopped parsley. Beat 2 eggs and pour them over our fish fillet. Heat the oven to 200 degrees. Bake the pollock until browned.

Pollock baked with apple juice

We wash 6 pcs. pollock fillet, dry and sprinkle with the juice of ¼ of a lemon, rub with salt and pepper. Next, place the fish on aluminum foil for baking. Don't forget to grease the foil with butter! Pour 5 tablespoons of apple juice over the fish, ring 1 onion and place it on top. Next you need to wrap it all tightly in foil. Bake in the oven for 35-40 minutes at 200 degrees. If you like a golden brown crust, you can unroll the foil 5 minutes before the end of baking.

Pollock with spices

We clean 2 pollock carcasses from scales, remove the fins and chop off the tail. Next, the fish needs to be rinsed under cold water (it is best to have it running). Then rub the fish with pepper, salt and fish seasoning. Sprinkle with 5 g of dried rosemary and drizzle with 1.5 tablespoons of olive oil. To enhance the taste and aroma, squeeze the juice from half a lemon and pour it over our fish. Make sure it is marinated on both sides. Place the fish on foil and wrap it in the form of an envelope. Bake the fish for 15-20 minutes at 150 degrees. When serving, decorate the fish with fresh herbs.

Pollock baked on a bed of carrots and onions

Clean 1 pollock carcass and cut into medium pieces, add salt and pepper. Next, we prepare the vegetable pillow: cut 1 onion into halves of rings, 1 carrot into three on a coarse grater and place them in layers in a greased form. Place chopped pollock fillet on the pillow. Lubricate the fish with 50 grams of sour cream and pour 4 tablespoons of boiling water to help it stew better. Cover the dish with the fish with baking foil and place it in the oven, which needs to be preheated to 200 degrees. Bake for 30 minutes, grate the cheese and bake for another 30 minutes in the oven.

Pollock cutlets baked in the oven

Grind 700 grams of pollock fillet and 100 grams of bread crumb in a blender until minced. To the minced meat add 1 clove of garlic, thyme, parsley, 80 grams of grated cheese and 2 eggs. Stir until smooth. We make cutlets, rolling them in flour. Lightly fry in a dry frying pan or in a small amount of sunflower oil. While the cutlets are frying, you can heat the oven to 180 degrees. Then put them in a mold (grease it with oil) and bake for 20 minutes.

Omelette with pollock in the oven

4 things. pollock fillet mode into small pieces. Beat 4 eggs with a mixer until smooth, add 100 grams of milk with salt and beat a little more. Grate 1 carrot. 1 onion should be cut into cubes. In a greased form, place a layer of vegetables, and pieces of pollock fillet on top of the vegetables. Mix the egg-milk mixture with 150 grams of grated hard cheese and pour over the vegetables and fish. Bake in the oven for 20 minutes at 200 degrees.

Fish and potato casserole

Finely chop 1 onion, peel 500 grams of potatoes and cut into cubes. Fry the potatoes in a frying pan, then add the onion and fry for another 5 minutes. The onion must be constantly stirred so that it does not burn. Vegetables should be golden brown and not completely cooked. Salt! Cut 250 grams of pollock fillet into small pieces. Finely chop a bunch of dill. Mix all the ingredients and place in a greased form. Beat 7-10 eggs with a glass of milk, spices and add salt to taste. Pour the egg mixture over the fish, sprinkle with herbs and bake for 30 minutes at 180 degrees.

Baked pollock in a pot

We clean 3 pollock carcasses and cut them into portions. 3 carrots and 3 onions large mode. Peel 6-9 potatoes and cut into cubes. Place carrots, fish and onions in pots. Top with a couple of spoons of rich sour cream. Our last layer will be potatoes. Add one tablespoon of butter (butter), salt and pepper. Pour in fish broth (about half a glass). Put it in the oven. Bake for 40 minutes at 180 degrees.

Pollock in a sleeve with vegetables

Sprinkle 400 grams of pollock fillet with Provencal herbs on both sides, rub with pepper and salt. Prepare the vegetable layer: wash 1 zucchini well, cut into rings and divide them into 4 more parts; Divide 200 grams of broccoli into inflorescences; 2 tomatoes, sliced ​​mode. Then mix everything in a bowl and add salt. We put vegetables in the sleeve, and pollock fillet on them. We tie the sleeve in the shape of a candy and pierce it with a toothpick to avoid an unexpected explosion during cooking. Place in the oven for 20 minutes. The temperature should not be higher than 180 degrees.

Baked pollock with tomato sauce

We clean 1.5 kg of pollock carcasses and rinse under running cold water. Cut the fish into 3 parts. Place the pieces in the mold so that there is free space between them. 3 carrots need to be washed and peeled, grated on a fine grater and sprinkled on the fish. Pour 5 tablespoons of tomato sauce and salt. 3 onions in half rings and place on top of the sauce. In order to give the fish juiciness, place 70 grams of butter on top. You need to preheat the oven to 170 degrees. Place the form with the fish there for 40 minutes. When there are 10 minutes left until it is fully cooked, sprinkle with 250 grams of grated cheese.

All these recipes are very easy to prepare and do not take much time. And most importantly, they are tasty and healthy. Choose your favorite dish and enjoy your meal!

Since ancient times, seafood has been the main food for humans. An incredible number of varieties of edible fish live in ocean waters, differing in shape, classification, taste and nutritional properties. Despite the abundance of varieties, nutritionists agreed that pollock has many advantages.

This is perhaps the most ancient variety known to people since the Middle Ages. We will not say the exact date of its discovery, but it is definitely clear that the meat of the sea creature has always been highly valued. However, now many people do not like this fish and consider it food for the poor.

This statement is extremely erroneous. The composition is in no way inferior, and in some ways superior to red varieties of fish (salmon, salmon). Numerous studies and discoveries of scientists convincingly demonstrate the harm and benefits of pollock.

Fish is low in calories and at the same time highly nutritious, so it is recommended for obese people. To appreciate the taste, you need to know the correct cooking technology. At the end of the article, you will definitely read the dietary recipe.

Methods of preparing fish: how to boil or bake tasty and properly while losing weight

Boiled

Boiled pollock contains a minimum of calories and can be the basis for a dietary fish soup made from fish and vegetables. How to cook for a diet: First, cut the fish into portions. Place them in a saucepan and fill with hot water so that it covers the entire pollock. Bring to a boil, skimming foam occasionally. While boiling, cut the peeled onion into rings and the carrots into circles.

Then add the prepared vegetables to the fish and boil everything together for 20 minutes. At the last stage, add salt, bay leaf, allspice and cook again for about 5 minutes.

Baked

Cooking in the oven allows you to get a flavorful fish dish for weight loss. How to bake pollock for a diet:

• clean the fish, salt and sprinkle with selected spices - coriander, nutmeg and white pepper are best suited for fish;
• cut the peeled onion into half rings and add to the fish with seasonings;
• Finely chop the garlic cloves and herbs, mix in a mortar with a little olive oil and lemon juice;
• add the contents of the mortar to the fish and mix well, leave for 1 hour;
• Preheat the oven to 180-200 degrees and bake the fish for about 15-20 minutes.

Note! If the fish is small in size, you can reduce the cooking time. If overcooked, pollock can become tough and less tasty.

In foil in the oven

A very simple and tasty option for cooking on a diet. First, thoroughly clean the fish and cut into medium-sized pieces.

Place layers of coarsely chopped vegetables (onions, carrots, etc.) in a baking dish, alternating them with fish. If desired, you can pour a small amount of vegetable broth over the base of the dish. Next, cover the pan with foil and place in the preheated oven for about 20 minutes.

On coals

The main role in cooking over an open fire is played by the marinade. Lemon juice with onions and spices works best for fish. After 20-30 minutes in the prepared marinade, place the pollock fillet on the grill and place on the fire. Turn the fish over every 5-7 minutes to prevent burnt areas.

When the pollock skin begins to crack a little, after 5 minutes you can remove the fish from the heat.

In a frying pan

The dietary option of cooking in a frying pan eliminates the addition of vegetable oil. That is why it is better to fry pollock on a non-stick coating. Clean the pre-washed fish from scales and entrails, and wipe dry with a paper towel. Cut into equal pieces without removing the backbone - this way the portions will best retain their shape.

General information

Pollock (the photo illustrates the individual in detail) is a large one belonging to the Cod family. History describes cases of catching meter-long carcasses weighing 5 kg. Habitat: Mainly the waters of the Okhotsk, Japanese, and Barents Seas. The fish is unpretentious in nutrition; its diet includes crustaceans and squids. Often, adults devour their fry and larvae.

The pollock population has declined significantly since the 1990s, which is associated with an increase in the price of fillets. Small fish up to 40 cm in fresh frozen, dried and dried form often arrive on store shelves. Minced meat and feed flour are produced on an industrial scale, and the liver is preserved. found in crab sticks (surimi). In Russia, the benefits and harms of which, according to experts, are very popular due to the presence of potassium and phosphorus.

Pollock - a helper from physical misfortunes

It has been proven to exhibit antioxidant properties and activate brain processes. With an unstable psycho-emotional background, folk and traditional medicine strongly advise including pollock in the weekly diet. The content of fatty acids and thyroxine will have a positive effect on the functioning of the nervous and cardiac systems, keeping blood circulation and joints in good condition.

It is not for nothing that the harm and benefits of pollock are the subject of discussion among experts. It has been scientifically proven that regular consumption will normalize plasma sugar levels, as well as improve memory, concentration and give energy. A huge advantage is the presence of cobalt. The microelement is responsible for carbohydrate metabolism and hematopoietic processes. Without it, the normal functioning of vital organs is impossible.

Cheap doesn't mean bad

The harm and benefits of pollock directly depend on the set of minerals and vitamins. It contains a high content of retinol - it reliably protects our vision, epidermis and respiratory system from the harmful effects of viruses and microbes. Vitamin deficiency leads to the destruction of bone and dental tissue. It is worth noting the presence of nicotinic acid (about 23%), which strengthens nerve endings, regulates the gastrointestinal tract and redox processes.

The benefit lies in the presence of iodine - it supports the functioning of the thyroid gland, is responsible for the functioning of the endocrine glands and promotes the growth and development of the child’s body. Fish also contains a lot of other significant chemical elements: fluorine, chromium, magnesium, potassium, phosphorus, sulfur. You can endlessly describe and list the value and medicinal properties of cod, so pollock is unfairly rejected by the audience.

Lose weight deliciously and without harm to health

Surely few people knew about the dietary properties of pollock. We hasten to please everyone who is losing weight: boiled fish contains no more than 80 kcal. There is practically no fat in the pulp, and everything that is there breaks down into amino acids. It can be included in the diet menu. In this case, your body will sufficiently receive the necessary vitamin and mineral complex.

Pollock caviar has similar properties. The benefits and harms of the product have been tested many times. A tasty and nutritious dish will diversify your diet, fill your body with missing energy and protect you from fatigue. Just don’t count on the fish to burn off stored fat – that’s what physical exercise is for. It is recommended to boil, stew, bake and steam the carcass. To avoid gaining extra calories, avoid frying, do not use fatty sauces, butter, sour cream, mayonnaise and cream.

Stewed pollock

Pollock is a slightly dry fish, so it needs to be cooked properly to create a unique, delicious dish. The average calorie content of stewed pollock is 75 kcal/100 g

. If you add some vegetables such as onions and carrots, you will get 90 kcal per 100 g of product.

Stewing seafood can be done with sour cream or mayonnaise, the number of calories will increase slightly to 90 per 100 g. These numbers are small, this seafood can be included in the diet by removing fatty additives.

In order for the stewed fish to turn out tasty and remain rich in vitamins, you must:

• cut and cut fish;
• First fry all the vegetable and other additives;
• pour water or tasty sauce;
• simmer for 45 minutes;
• sprinkle with lemon;
• sprinkle herbs on top.

Stewed pollock is a real find for connoisseurs of low-calorie dishes and lovers of healthy eating.

Easy recipe for stewed pollock

To see how easy it is to prepare this dish, watch the following video:

Ingredients:

• 2 onions;
• 3 cloves of garlic;
• 1 sweet pepper;
• 2 carrots;
• 1 kg pollock fillet;
• 4 tomatoes;
• 240 g cream;
• 300 ml fish broth;
• spices - optional.

Cooking process:

1. Fry onions, garlic and carrots.
2. Then add and fry the sweet peppers and tomatoes.
3. Fill everything with fish broth and lay out the pieces of fish.
4. Add cream after the liquid boils.
5. Simmer over low heat for 20 minutes.

Pollock fish is a real treasure for people who love to eat delicious food without threatening their beautiful figure. From such fish you can prepare a significant number of dishes for all occasions.



How to cook pollock in the oven and in a slow cooker, as well as other recipes

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Prepared by: Arutyunova Kristina

05.07.2017

Cooking time:

1 hour 0 min

Hi all! Today I would like to tell you how to cook dietary pollock. You will like the recipe because it is easy to follow.

. So, buy fresh pollock and start cooking!

Diet recipe up your sleeve

The low-calorie baked dish is cooked in its own juice on a vegetable “cushion”. As a result, we see a juicy, very tender and delicious fish. What do we need for cooking? A kilogram carcass of pollock without a head, vegetables (two carrots, three onions), a small lemon. Seasonings and spices: ground black pepper, two bay leaves, Provençal herbs (to taste), parsley (bunch), tomato paste (100 g) and salt. You will also need a glass of water and a baking sleeve (available in the store).

Technological process

We thoroughly wash the carcass (if necessary, gut it), cut it into portions at least 3 cm thick, add salt and pepper, and pour plenty of lemon juice over it. Combine grated carrots and chopped onions with the indicated spices, add tomato paste or ketchup. To add spice, add chili and garlic.

We put a vegetable “pillow” in the sleeve, pieces of seafood on top, fill it with water, tie it with thread and bake for about an hour. If desired, a minute before turning off, open the bag slightly and let a crust form. Garnish with herbs and lemon wedges and enjoy a delicious, affordable and healthy meal.

There are many cooking variations - choose according to your taste. But remember: the harm and benefits of pollock depend on the amount of its consumption.

On the Dukan diet, as well as with a normal diet, eating fish is necessary. Pollock is especially popular, as it is dietary and accessible to everyone. There are various recipes for its preparation. The best ones will be described below.

Recipe for pollock cooked in milk according to Dukan

Fish stewed in a frying pan in milk turns out incredibly tasty and tender. This dish will be appreciated by gourmets who prefer less healthy food. In this case, milk will not only add flavor to the dish, but also serve as an excellent sauce. To prepare the recipe you will need:

• Pollock – 700 g;
• Onion – 250 g;
• Milk – 500 ml. The fat content of the product should be minimal;
• Corn starch;
• Herbs and spices.

1. We fillet the pollock and cut it into portions, or immediately divide it into the required steaks. For this fish it is better to use the second cutting option. Because it is too tender and may break during cooking. The bones will hold it together. As a result, their presence will not affect in any way, because the meat will be easily separated from the bones.
2. Bread the fish with starch and fry on one side. At this time, cut the onion into thin strips or half rings.
3. Turn the pollock over, add the onion and fry. When the second side is sufficiently browned, pour in the milk. Bring to a boil, set the heat to low, cover tightly with a lid and simmer for a couple of minutes. Afterwards, set the fish aside and leave for 5 minutes.
4. Having taken out the pollock, prepare a sauce from the milk remaining in the pan. Pour a small part of the liquid into a glass and dilute the starch in it. Heat the rest of the milk again, but do not bring it to a boil. Stirring vigorously, pour in the liquid with starch until thickened.

When serving, pour the sauce over the fish and sprinkle with herbs.

How to cook dietary pollock in a frying pan. How to cook pollock in a frying pan

The easiest way to cook pollock is in a frying pan. The taste is amazing, and the whole process will take about 60 minutes.

Anyone can handle it, and the process itself will require a minimum of ingredients:

• One large pollock fish;
• 2 tbsp. milk;
• Two medium onions;
• One carrot;
• Salt pepper;
• Flour and vegetable oil (for frying).

What could be better than tender pollock with a spicy sauce? We bring to your attention the simplest recipe for preparing a simple but extremely tasty dish.

Prepare the ingredients in advance:

• 100 gr. nuts (preferably walnuts);
• 600 gr. pollock;
• Two medium pickled cucumbers;
• 4 tbsp. spoons of sour cream;
• A bunch of greenery;
• 3 tbsp. l. vegetable oil and a spoonful of butter;
• Spices.

The first step is to tackle the sauce. The future taste of the entire dish depends on it. For this you will need a blender.

Mix nuts, cucumbers and herbs. Grind well.

Add sour cream and spices here. The sauce is ready.

Remove the bones, wash the fillet, rub with spices, cut into small portions and lightly fry in a little oil.

Grease a baking dish with butter, place the fish here and pour over the resulting sauce.

Place in the oven for 20 minutes at 200 degrees.

Fragrant pollock with an extraordinary taste is ready.

This dish can more than replace the usual meat gravy and become one of the most popular dishes on the holiday table!

Cooking pollock can be made even easier if you know some subtleties. We have collected the most useful tips from the best chefs and are eager to share them with you, dear readers.

Pollock in tomato sauce. Dukan's Recipe

The recipe for cooking fish with tomato sauce is also very popular. It will require:

• Fresh pollock – 3 pcs.;
• Tomato paste – 3 tbsp;
• Salt, garlic and any spices - to taste

1. As you can see, the recipe requires fewer ingredients. As a result, it also cooks a little faster.
2. Cut the cleaned and dried fish into the required portions. Fry in a hot frying pan on each side until golden brown.
3. Meanwhile, dilute the tomato paste with warm water. Season with salt and various spices.
4. When the pollock is almost ready, add the resulting sauce to the fish and simmer until fully cooked.

Marinated with onions and carrots

Many people remember life in Soviet times with nostalgia. And the dishes that were prepared during that period seem to be the most delicious. We offer to prepare a dish popular in the USSR. Despite its long history, it has not lost its popularity today.

Ingredients:

• pollock – 950 g;
• salt;
• carrots – 320 g;
• flour – 55 g;
• onion – 270 g;
• water – 55 ml;
• vegetable oil – 3 tbsp. spoons;
• tomato paste – 210 g;
• pepper – 5 peas;
• cloves – 3 pcs.;
• vinegar – 140 ml;
• bay leaf – 3 leaves;
• sugar – 0.5 tsp.

Preparation:

1. Clean the carcasses. Cut into pieces. Sprinkle with salt and pepper. Grate and set aside for half an hour.
2. Roll in flour. Place in a frying pan with oil and fry. Place in a container.
3. Chop the onion. Place the resulting half rings into the frying pan. Add carrots grated on a coarse grater. Fry for five minutes. Pour in tomato paste. Simmer for five minutes.
4. Pour in water. Simmer for five minutes. Add salt and pour vinegar. Add sugar and sprinkle with seasonings.
5. Simmer for a quarter of an hour. Pour the resulting marinade over the fish pieces. Can be consumed hot or chilled.

When choosing pollock, pay attention to color. The fish should be pure white, without spots of pink or yellowish tint.

Pollock in soy sauce

This recipe is also easy to follow. However, using soy sauce will give the dish a spicy kick. For one kilogram of fish you will need:

• Onion – 500 g (For those who have not yet completed the first stage of the Dukan diet, this recipe is not suitable);
• Soy sauce;
• Spices;
• Greens and lemon - optional (for decoration).

1. The difference between this recipe is that before direct cooking, the fish must be marinated for half an hour.
2. To do this, mix portioned pieces of pollock with chopped onions and pour soy sauce. We add various spices at our own request.
3. After the required time has passed, transfer the fish along with the onions into a baking dish. Pour in a third of the marinade and bake until done.
4. To prevent the edges of the fish above the sauce from drying out, it is recommended to cover the pan with foil.

In addition to the recipes described above, you can cook pollock in the classic way. That is, bread in a small amount of cornstarch and fry in a frying pan until cooked. Shirataki rice with any vegetables is perfect as a side dish.

Pollock with vegetables in the oven: a luxurious dietary dinner in 20 minutes

Pollock fillet fried in unusual batter

I don’t know about you, dear girls, but sometimes I really want the usual fried fish in batter, and may all nutritionists in the world forgive me this little weakness. But the batter I offer is not quite ordinary

. Interesting? Read the recipe.

For preparation you need:

• several pieces of pollock fillet;
• two large eggs;
• very finely ground corn flour;
• a few tablespoons of sesame seeds;
• salt, pepper, spices and lemon for marinating fish.

1. Wash and marinate the fish fillet, cut into small portions, in spices and lemon juice for about 10-15 minutes.
2. Beat the eggs with a fork or whisk, add salt and pepper. Mix corn flour with sesame seeds.
3. Dip pollock fillet in egg, roll in corn breading and fry in a frying pan on both sides until beautifully golden brown.

According to this recipe, the fish turns out tender and juicy on the inside, and on the outside with a crispy, aromatic crust. In a word, it was difficult to resist, and while I had overcooked all the fish, I couldn’t resist trying it

. She got so carried away that she almost left the rest of the household without dinner.