Fish day. Why pollock is useful and what can be prepared from it | Food and drinks

Dietary dishes with pollock: the best recipes

Pollock is a cod fish species and is a completely dietary product.
It is useful to add to the diet of children and the elderly, those losing weight and athletes; it is especially useful for iodine deficiency. Dietary recipes with pollock can be deliciously prepared in the oven, steamed or in a slow cooker with the addition of spices. In this article we will look at the dietary properties of pollock dishes for weight loss, popular methods of preparing it (for example, how to deliciously cook or bake fish in foil for a diet). A selection of low-calorie dishes will allow you to diversify your diet while losing weight.

How to cook

It is best to bake, stew or fry in batter. Moreover, you need to fry very quickly so that the fish does not have time to give up all the juiciness that is in it to the pan. It is also better to dip the fish in batter, a mixture of eggs and flour, to retain its juiciness. Pollock is a small fish, so you need to fry it for about 3 minutes on each side - very quickly.

You can fry both whole fish and fillets.

But it’s best to stew whole fish, so it will be more tender and juicy. Sauces will add taste and tenderness, making the dish more winning.

You can add carrots, onions, radishes to pollock, and make it in tomato or cream sauce.

We present several interesting options for pollock dishes.

Is pollock suitable for dieting and weight loss?

This type of fish can be included in the menu of high-protein diets or used as a supplement to regular ones. To do this, you should use special processing methods (steamed, oven) and reduce the total amount of salt.

Note! At the same time, you don’t have to skimp on various spices and spices - pollock has a bland taste, so it should be saturated with additional flavors.

Proper culinary processing of pollock should reveal all the beneficial properties of dietary fish. This type is characterized by a large amount of protein, which is easily digested in the stomach, and a balanced composition of microelements. Pollock fillet dishes do not cause heaviness after eating and contain a minimum number of calories.

For a dietary diet, it is unacceptable to cook such fish together with animal fats and large amounts of vegetable oil. Therefore, before choosing a recipe, you need to find out how to properly boil fish for a diet or prepare baked pollock. You should not use long-term heat treatment - the fish gradually becomes dry, and the golden crust harms the liver.

To add a variety of flavors to your diet, you can use marinades. In this case, the effect on the fillet should be short - about 20 minutes. If the fish is left in an acidic marinade for too long, its nutritional value will decrease significantly and the amount of vitamins and microelements in the composition will decrease.

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.

Large parts should be fried for about 10 minutes until cooked; for small parts, 7-8 minutes will be enough. A small thin fillet is fried in just 2-3 minutes on each side.

Note! Initially cook the fish over medium heat, then cover it with a lid and reduce the heat to low. This sequence will help maintain the juiciness of the pieces.

Baked pollock fillet with lemon and herbs

Baked pollock fillet with lemon and herbs. Photo: Shutterstock.com

2 strips of pollock fillet
1/2 bunch of parsley
2 tbsp. l. lemon juice
zest of 1/2 lemon
vegetable oil for frying
salt and freshly ground black pepper

Step 1 . Finely chop the parsley, add zest and lemon juice.

Step 2 . Salt and pepper the fish.

Step 3 . Grease the mold with vegetable oil, put the fish in it, then add herbs and lemon to the fillet, sprinkle with vegetable oil.

Step 4 . Bake for 20 minutes in an oven preheated to 180 degrees.

Top 5 dishes for those who are losing weight

With Provençal herbs

A spicy version with a combination of herbs perfectly complements the taste of fish. Products:

pollock fillet – 500 g;
salt, ground pepper - add to taste;
lemon – 0.5 pcs.;
apple cider vinegar – 1 tbsp. l.;
Provencal herbs - 1 tbsp. l.

First, marinate the fish: place the fillets in a deep bowl, add spices, salt and vinegar. Mix everything thoroughly and leave for about 15 minutes. Then place the fish in a special baking dish, sprinkle with additional herbs, and place lemon cut into rings on top. Cover the pan with foil and bake in a preheated oven for about 15-20 minutes.

With apple juice

In this recipe, you can experiment with your favorite spices. Required set of products:

pollock – 500 grams;
salt, spice mixture - add to taste;
apple juice – 50 ml;
lemon juice – 2 tbsp. l.

Cut the cleaned fish into portions and marinate in lemon juice, salt and spices for 15 minutes. Place the fish in the multicooker bowl, pour in apple juice and turn on the “Baking” mode. Cooking time – 15-20 minutes. The finished dish should be served with herbs and fresh vegetables.

Fish cutlets

To make the dish as tasty as possible, you should use homemade minced fish, not store-bought. Required Products:

minced pollock – 500 grams;
salt, ground pepper - add to taste;
egg – 1 pc.;
oatmeal - as a breading.

Mix the minced fish with the chicken egg, salt and pepper, knead thoroughly. Form small patties of the same size. Roll them in oatmeal. To prepare, place the cutlets on a special stand and place them in a double boiler or multicooker with a steaming function. Cooking time is approximately 15-20 minutes depending on the size of the cutlets.

Fish omelette

An original and tasty recipe with pollock that you can eat on a diet. Required list of ingredients:

pollock fillet – 2 pcs.;
eggs – 1 pc.:
low fat milk – 80 ml;
onions – 2 pcs.;
salt, pepper - add to taste.

Cut the fillet into portions, add pepper and salt. Fry the fish on both sides in a non-stick pan for 3 minutes. Finely chop the peeled onion and mix with milk and eggs. Transfer the fish to a baking dish and pour in the egg base and cover with foil. Cook in a preheated oven for approximately 10-15 minutes. Serve the dish with fresh herbs.

In pots

This dish is best served cold, in which case the aroma and taste will be more intense. The pollock will be well soaked in the gravy and become juicier. Required ingredients:

pollock fillet – 5 pcs.;
sea salt, ground pepper - to taste;
carrots – 2 pcs.;
onions – 2 pcs.;
sugar – 1 tsp;
tomato juice – 50 ml.

First, cut the pollock into medium-sized pieces and lightly fry them in a frying pan without oil (up to 5 minutes). Next, simmer the chopped onion and grated carrots in another frying pan for 3 minutes and pour tomato juice over them, then simmer for 5 minutes until the vegetables are ready. Then place the fish in special baking pots and cover with tomato sauce. Cook in a preheated oven for approximately 10-15 minutes.

Dietary pollock fish cutlets in a sleeve

Delicious, easy-to-prepare pollock cutlets baked in a sleeve in the oven. These cutlets are perfect for those who are on a diet or simply lead a healthy lifestyle. The dish can be served on its own or with a light side dish.

KBJU per 100 g: 95/13/2/7.

Ingredients:

Pollock – 500 g.
Eggs – 1 pc.
Onions – 1 pc.
Dill – 3 sprigs.
Corn flour – 3 tbsp. l.
Fiber – 1 tbsp. l.
Salt – ½ tsp.
Spices.

Preparation:

We pass pollock fillet without skin, bones and one large onion through a meat grinder or grind it into minced meat using a food processor.
Add fresh or frozen finely chopped herbs, fiber, and corn flour to the minced meat. Beat in the egg, add salt, ground black pepper, and a pinch of nutmeg. Stir the mixture until smooth.
Wet our hands with water and divide the cutlet mass into 10–12 parts. Form cutlets and roll them in corn flour. For breading, in addition to corn flour, you can use buckwheat, oatmeal or rice flour.
We place the blanks in the sleeve and seal it on both sides. Place the cutlets in the oven and bake at 180 degrees for 25–30 minutes.

Main conclusions

Pollock is a dietary species that can be consumed during the period of weight loss and recovery of the body after illnesses. This fish contains a lot of protein and valuable microelements that promote activity and nourish the body. Cooking options:

baking in the oven;
boiling;
steaming;
roasting on coals or in a frying pan.

Regardless of the chosen method, you should avoid vegetable oil and do not use large amounts of salt in dietary dishes. Pollock dishes are quick to prepare and perfectly satisfy hunger during a strict diet.

Do you often cook pollock? Share your favorite low-calorie recipes with our readers!

How to cook “dietary pollock fillet in the oven”

1. First of all, prepare all the ingredients you will use. Wash the vegetables and dry them. Fish must be defrosted if necessary.

2. Cut the vegetables into pieces, add a little salt, sprinkle with spices and chopped garlic. Place in an ovenproof dish, greased with a little olive oil or lined with foil. Place the vegetables in an oven preheated to 180 degrees.

3. While the vegetables are cooking, salt the fish to taste and add spices. Baking time depends on what vegetables you use. It will take approximately 15-30 minutes before you can send the pollock to bake.

4. Carefully remove the baking sheet, place the fish on top of the vegetables and place back in the oven. Pollock is baked quite quickly, since the fillet is quite thin.

5. This is the beauty that results. A very cool dish, bright, healthy and tasty.

How to cook delicious pollock: a variety of dietary recipes

A species of the cod family, pollock is a dietary product. Fish is useful in childhood and old age, for athletes and those who want to lose weight. Dietary pollock is used to prepare all kinds of recipes. It is baked, steamed, and used as an ingredient in low-calorie dishes. What is the best way to consume a dietary product? Are there any contraindications?

Description of preparation:

You can bake the fish in the oven either separately or by adding vegetables to your taste, which will become an excellent side dish.
What vegetables should I use? It all depends on your preferences: for example, you can use onions, sweet peppers, cauliflower and broccoli, carrots, tomatoes, you can even take some potatoes. This is an excellent dish for those who are watching their figure or trying to establish proper and healthy nutrition. Purpose: For lunch / For dinner Main ingredient: Fish and seafood / Pollock Dish: Hot dishes Diet: Diet food / Low-calorie

Pollock and diet for weight loss

The fish product is used to include in a special menu with a high protein content or as an addition to traditional dishes. More often special processing is used (in a steamer, oven). Nutritionists recommend reducing the amount of salt to increase nutritional efficiency. There is a peculiarity: during the cooking process, the housewife does not have to skimp on spices and seasonings. The taste of fish is quite bland, and it is better to complement it with the aroma of spices.

Thanks to the protein in pollock (16 g per 100 grams), the absence of carbohydrates, and 1 g of fat, the fish has a low calorie content (up to 74 kcal). Most of the mass is occupied by ordinary water (up to 84 g). In addition to the above, pollock contains:

group of vitamins (A, B, E, PP and ascorbic acid);
Omega-3, Omega-6 acids, they help regulate the balance of cholesterol in the blood and normalize blood pressure;
potassium, magnesium, manganese, iron, zinc, calcium, cobalt.

Compared to other varieties of fish, it has less calories. Pollock protein is almost completely digestible. The mineral content is slightly less than the required daily norm. Regular inclusion of fish in the diet contributes to:

decrease in blood sugar levels;
normalization of the endocrine system;
improving brain function and blood supply;
increased production of thyroxine, which regulates the functioning of many organs of the body;
eliminating iodine deficiency;
treatment of anemia.

Fish has a positive effect on the growth of nails, hair and skin condition. Experts advise consuming pollock at least twice a week to obtain health benefits. Fish has few contraindications, and the low price makes it possible to buy a dietary product with almost no restrictions.

The mono-diet is popular: pollock + vegetables. After 2 weeks of dietary restrictions, the weight will decrease to 6 kg. Vegetables add variety to the menu; fresh cucumbers and tomatoes in season, bell peppers, zucchini, and eggplants are recommended. Varieties of cabbage, carrots and salad greens go well together.

Instead of salt, it is healthier to season dishes with soy sauce or freshly squeezed lime or lemon juice. All types of heat treatment are recommended, except frying. A mandatory addition to the fish diet is a drinking regime, a minimum volume of clean water per day of one and a half liters.

On a note! Doctors' opinion: when you include ½ kilogram of pollock in your weekly menu, the likelihood of a heart attack or stroke decreases by more than 40%.

Contraindications to eating pollock dishes

Although fish is considered hypoallergenic, if you are allergic to seafood, it should be gradually added to the menu. If a reaction occurs, you should stop eating fish. For patients with ulcers or problems with blood pressure, you should not overdo it with pollock due to the large amount of sodium chloride in the pulp and caviar.

Tips for choosing

More often, fish are sold as fresh frozen carcasses. When choosing, pay attention to the volume of the ice shell (the norm is up to 4% of the weight of the fish). If there is more ice, the product has been frozen several times, this reduces the quality of the pulp. It turns yellow and begins to separate during cooking.

The fish must be free of damage, broken fins and torn pieces. The smell is either completely absent or slightly sweet. If there is a different smell, you should not buy the fish. Before cooking, the process of defrosting the product is important. It is correct to first put the bag of fish in the refrigerator, then continue at room temperature. The process is done in advance; a microwave and hot water cannot be used to speed up defrosting.

Dietary recipes for preparing pollock

Fish fillet cutlets are very tasty; they are an excellent substitute for meat dishes. A side dish in combination with steamed or baked dishes will provide protein and minerals with a minimum of calories.

Sevastopol-style cutlets

fillet 650 g;
white bread or loaf - 2 pieces;
an incomplete glass of milk;
1 chicken egg;
salt and pepper as desired.

Wash the pollock fillet and place in a container with milk. Drop all the bread, broken into pieces.
The entire soaked mass is passed through a meat grinder, maybe twice to increase the airiness of the minced meat.
Add the egg, lightly salt it.
If necessary, add semolina if the mass is more liquid than expected.
Form small cutlets. Place on a baking sheet or in a steamer.

After 20–25 minutes, the cutlets are ready. Serve with greens and lettuce.

Option 2. Quick recipe for dietary pollock soup

The first dish will delight you with its taste and aroma; 45 minutes are enough to prepare.

medium fish;
potatoes - 4 tubers;
1 onion;
carrots - 1 root vegetable;
any greens to suit the housewife’s taste;
salt.

Wash, clean, and cut the defrosted fish into portions. Place in a saucepan and cover with cold water.
Bring to a boil, cook for 25 minutes over low heat along with the onion and bay leaf.
Strain the broth, put it on the fire a second time, and bring to a boil.
Place peeled and chopped vegetables, put small cubes of potatoes first, then carrots in strips, put pieces of fish last. You need to remove the bones from the fillet and remove the skin.

Continue cooking the soup until the vegetables are soft. Remove from heat, pour into plates and garnish with fresh herbs.

Option 3. Fragrant fish in the oven according to Dukan

The developed method of nutrition promotes rapid loss of extra pounds.

pollock loin – 700 g;
1 onion;
tomatoes – 300 g;
medium carrots – 1 pc.;
lemon – ¼ part;
soy sauce to taste;
dried herbs or fresh in season;
a pinch of salt.

Prepare a baking sheet or mold. Line the bottom of the container with food foil and lightly wipe with oil.
Grate the carrots on a medium grater, chop the onion and herbs. Dietary pollock, previously dried with a napkin, is placed on top.
Cut the tomatoes into rings. Place on the fish layer.
Sprinkle lemon juice evenly. Wrap the foil in an envelope, pinching the corners.

Baking time 35 minutes, temperature 200 degrees.

Option 4. Diet pollock in a pot

The dish tastes better on the second day; it absorbs the juice from the gravy and becomes aromatic and juicy.

pollock carcass – 4, 5 pcs.;
salt pepper;
2 medium carrots;
onion – 2 pcs.;
vegetable oil – 1 tbsp. l.;
sugar – 1 tsp;
tomato paste up to 3 tablespoons.

Wash the defrosted fish, cut the pollock into small portions.
Lightly grip the pan so that the fish changes color. Place on a paper towel to absorb fat.
Sauté onions and carrots, add tomato paste, sprinkle with sugar, and simmer covered for up to 10 minutes.
Place fish and tomato sauce into portioned pots. Layers need to be alternated. Vegetables should complete the meal.
Preheat the oven to 210 degrees, bake for 12–15 minutes.

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.

Delicious recipe! Cottage cheese casserole with boiled semolina

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!

Pollock is the fish most suitable for dietary nutrition. Its composition, properties and calorie content fully comply with the principles of healthy nutrition. This variety of cod fish can be safely prepared and given to children, elderly people and anyone who wants to lose weight, get in good physical shape, or anyone who plays sports. We will tell you how to prepare dietary pollock in this article.

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.

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.
Bread the fish with starch and fry on one side. At this time, cut the onion into thin strips or half rings.
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.
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.

Dietary pollock recipe. Recipes for dietary pollock dishes

Dietary pollock can be served with eggplants and whole grain porridge.

Photo: Getty

Number of servings: 4
Preparation time: 10 minutes
Cooking time: 20 minutes

How to cook dietary pollock in foil

This fish contains a lot of protein and little fat. Dishes from it are included in the menu by athletes and people trying to lose weight. To prevent pollock from seeming bland, it is baked with onions and aromatic sauce.

Preparation:

Mix soy sauce with yogurt and ketchup, add chopped herbs and spices.
Cut the onion into thin rings.
Brush the fillet with sauce and place it on foil. Sprinkle the fish with onions.
Fold the foil into an envelope and place the pieces in an oven preheated to 190°C for 20 minutes.

Serve the treat with stewed vegetables.

Recipe for dietary pollock cutlets

This dish is prepared in a double boiler or slow cooker.

Ingredients:

pollock fillet – 600 g;
chicken egg – 1 pc.;
onions – 1 pc.;
breadcrumbs – 100 g;
cream 10% - 80 ml;
oat flakes – 30 g;
vegetable oil – 20 g;
dried dill - to taste;
salt and ground pepper - to taste.

How to cook:

Grind the fillet and onion with a blender.
Mix the minced meat with cream and flakes, add the egg, salt and spices.
Form 10-12 round cutlets and place them on a greased steamer rack.
Cook the dish for 20 minutes.

Serve the dish with a salad of fresh vegetables.

Pollock omelette in the oven

A tasty and healthy dish can be served as an afternoon snack.

Ingredients:

pollock fillet – 500 g;
cream 10% – 125 ml;
egg – 1 pc.;
proteins – 2 pcs.;
tomato – 1 pc.;
greens – 0.25 bunch;
vegetable oil – 10 g;
salt - to taste.

Cooking steps:

Cut the fillet into small pieces.
Grease a baking dish with oil and place the fish in it.
Beat eggs with cream and salt, add chopped herbs.
Cut the tomato into slices and place them on the pollock. Pour the egg mixture over the ingredients.
Cook the omelette in the oven at 180°C for 20 minutes.

Serve the dish with tea or coffee.

Diet pollock with vegetables

Tomato sauce gives the fish juiciness and a pleasant aroma.

Ingredients:

pollock fillet – 400 g;
tomato puree – 300 g;
tomatoes – 3 pcs.;
eggplant – 1 pc.;
zucchini – 1 pc.;
sweet pepper – 1 pc.;
leek – 1 pc.;
vegetable oil – 30 g;
thyme – 2 sprigs;
salt and pepper - to taste.

Preparation:

Cut the onion into rings. Fry it in a saucepan for 2-3 minutes.
Cut the eggplant, zucchini and tomato into half rings, and the pepper into cubes. Add the vegetables to the onion and simmer for 5 minutes.
Pour in the tomato puree and add the fish, cut into pieces. Stir the ingredients, add salt and pepper.
Bring the sauce to a boil, reduce heat and simmer the dish for 20 minutes.

Before serving, sprinkle the treat with thyme.

Light fish dishes go well with a sauce made from yogurt and herbs.

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

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

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).

The difference between this recipe is that before direct cooking, the fish must be marinated for half an hour.
To do this, mix portioned pieces of pollock with chopped onions and pour soy sauce. We add various spices at our own request.
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.
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.

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Features of fish

Pollock has very little fat, but quite a lot of protein, making the fish an indispensable helper for people. In addition, fish is well suited for baby food, since the digestion of small children has its own characteristics: a natural deficiency of certain enzymes makes it difficult to break down fats. There are no carbohydrates in pollock meat. going on a strict diet.

Fish is rich in phosphorus and calcium. These elements are important for the health of bones, teeth, skin, and hair. Phosphorus plays a significant role in the functioning of the nervous system and the functioning of the organs of vision. Iodine regulates metabolism and improves thyroid function. The calorie content of 100 grams of pollock is only 72 kilocalories.

Pollock meat has no cholesterol, which is a big plus. Almost all pollock can be eaten: fillet, caviar, and liver of this cod fish, they all have a balanced and rational composition that can bring a lot of benefits. Vitamins A, C, E and D, as well as almost all B vitamins - excellent support for the immune system, nervous system and metabolism.

How to choose

Pollock comes to us only frozen. When it comes to carcasses, they are usually sold without heads. You can also see pollock fillet briquettes in stores.

Carcasses should be chosen without damage to the skin, without dark spots. The skin should be smooth, light, attractive. And the cut of the head is white, without gray spots, which indicate improper storage of the fish and its unscheduled defrosting.

Of course, there should not be an ice glaze or a large amount of snow on the fish.

There should be no glaze on the fillet either. It is best to choose both fillets and whole carcasses produced by Russian companies in the Far East, rather than taking Chinese analogues.

In the case of fillet, we cannot focus on the appearance of the fish, look at its skin, but then we need to pay attention to the color of the meat - it should be white, without yellow, pink or very dark inclusions. There may be grayish spots if it is a portioned fillet.

Pollock will need to be defrosted before cooking. This should be done slowly, transferring the product to the refrigerator at least a day before cooking.

Expensive does not mean useful. How to choose quality fish? More details

For proper nutrition

The recipes presented below fully comply with dietary nutrition requirements, and therefore any of them can be chosen to prepare a delicious dinner or lunch for all family members, and not just for those who are prescribed dietary or therapeutic nutrition. Do not forget to properly defrost the fish before cooking - the process should take place gradually, first in the refrigerator, and then at room temperature.

Defrosting pollock in warm water or in a microwave oven is completely unacceptable.

Fish cutlets “Sevastopol style”

These are light, tasty and very healthy cutlets that will remind many of the taste from childhood - most grandmothers of the great Soviet Union prepared these. To prepare you will need:

pollock fillet (600 grams);
dried white bread or loaf (2 pieces);
milk (150 ml);
egg;
a small amount of salt.

The fillet is washed and left in a bowl with milk for a quarter of an hour. Stale bread should also be soaked in milk. After a quarter of an hour, both fillet and bread are passed through a meat grinder. It's better to do this not once, but twice. This will make the minced meat more tender and “airy”.

Break a chicken egg into the resulting minced meat and add salt. If the consistency turns out to be runny, you can add a little flour or semolina.

Small cutlets are formed. You can cook them in the oven or in a double boiler. Both methods are suitable. Cooking time: 25 minutes.

Baked fish with vegetables

This recipe is one of the most versatile. If you wish, you can add other vegetables to it, such as broccoli or zucchini. But the basic recipe will be like this:

whole carcass of pollock;
bulb;
three tablespoons of sour cream with a low fat content;
carrot.

The fish is defrosted and washed, the fins are cut off, and gutted. Using a sharp knife, divide the carcass into several pieces. Each is greased with sour cream and lightly salted. A lot of salt is not required, because pollock meat itself is salty. Grease a baking dish with a small amount of oil, place onion and grated carrots cut into rings or half rings on the bottom. Place pieces of pollock carcass on a layer of fresh and not pre-fried vegetables.

To make the fish more juicy, do not forget to add a few tablespoons of water to the pan.

Cover the pan with foil and bake for about half an hour at a temperature of 190–200 degrees.

Soup “Sea”

Pollock will be an excellent product for preparing first courses, without which it is quite difficult to imagine dietary nutrition. To prepare this easy and tasty soup you will need:

whole fish carcass;
4 potatoes;
bulb;
carrot;
fresh or dried herbs;
salt.

The fish needs to be defrosted, washed and cleaned, cut into separate small pieces. The fish pieces are placed in a pan and filled with water. The base of the first course is cooked for about 25 minutes. You need to put one whole onion and one bay leaf into the broth.

Before adding potatoes and vegetables, you need to strain the broth and bring it to a boil again.

First add potatoes, cut into strips or cubes (as you like), then carrots and pieces of fish, which have previously been freed from bones and skin. The final “touch” is finely chopped greens.

Pollock baked in the oven

For this recipe, we will bake pollock fillet in the oven, lightly seasoning it with lemon juice and garnishing it with cheese. The fish will turn out very tender, tasty and very healthy.

Required Ingredients

We will need:

Pollock – 1 carcass;
Onions – 1 small onion;
Hard cheese – 80 grams;
Lemon juice – 2 tablespoons;
Bay leaf – 1–2 pieces;
Salt and ground pepper - at your discretion.

Instead of ground pepper, you can use special fish seasonings. For this dish we only need pollock fillet. Therefore, if you buy already cut fish (without heads and bones), you will need 2 fillets.

Pollock with onions and hard cheese

Cooking process

If you have a carcass, then. Having previously defrosted it, carefully divide it into two parts along the back, removing the spinal bone. Then we start processing the fish:

Rub the fillet on each side with salt (to your taste) and ground pepper or fish spices.
Peel the onion and then cut it into thin half rings.
The cheese needs to be passed through a coarse grater - that’s what we’ll do.
Place food foil on the bottom of the baking dish and place the prepared pollock fillet on it.
Place chopped onion on top of the fish and next to it.
Sprinkle the bay leaf on top, which you first need to knead into fine crumbs with your hands.
Pour lemon juice over the fish fillet, then sprinkle with grated cheese and pack in foil.
Preheat the oven at 180 degrees, then bake the fish for 22–25 minutes.

An absolutely simple recipe for cooking pollock in the oven, and the results are finger-licking good! Fish prepared in this way goes well with any side dish, be it vegetables, rice or pasta.

For the Dukan diet

The Dukan diet is in great demand among those who want to get rid of hated kilograms and lose weight. Pollock has a special place in it. This fish is highly recommended for preparing dishes that can be well nourishing, beneficial, and at the same time not high in calories. Pollock recipes are devoted to many pages in the book “350 Recipes for the Dukan Diet.” Let's look at a few.

Fragrant fish in the oven

This dish requires a very simple set of ingredients:

pollock fillet (700 g);
bulb:
fresh tomato (300 g);
carrots (100 g);
lemon (quarter);
soy sauce;
fresh or dried herbs;
a little salt.

You need to bake aromatic fish on foil, since this material will preserve all the aromas as much as possible. A baking dish or baking sheet is covered with foil and lightly greased with oil so that the fish does not burn.

The first layer is grated carrots, onions and herbs. The fish fillet, washed and dried with a paper napkin, is placed on top of the vegetables, and they are covered with rings of fresh tomatoes. Sprinkle everything with lemon juice and cover the top with the second edge of the foil, tucking its edges.

Bake for 35 minutes in an oven preheated to 200 degrees.

Stewed pollock according to Dukan

This method of heat treatment eliminates the dryness of the finished pollock. Stewed fish always comes in handy; it goes well with a wide variety of side dishes. For this dish you need to prepare:

pollock carcass (weighing about a kilogram);
onions and carrots;
low-fat kefir (one and a half glasses);
a little salt.

Thawed fish are washed and removed from fins. The skin should be left on, as it will prevent the pieces from “spreading” during braising. Place chopped vegetables in a small saucepan or deep frying pan and place pieces of fish on top. Salt everything and add kefir and 50 ml of water. The fish should be simmered for about half an hour with the lid on. You can cook fish in a slow cooker in the same way.

Asian pollock

Asian pollock. Photo: Shutterstock.com

2 kg pollock
1 radish
150 ml soy sauce
10 g sugar
20 ml vegetable oil
50 g green onions
10 g garlic
red pepper

Step 1 . Cut the fish into pieces about four centimeters long.

Step 2 . Mix butter, soy sauce, sugar and a little water in a saucepan, put on fire until boiling, then immediately remove.

Step 3 . Place radish cut into slices at the bottom of the pan with the sauce, and pieces of fish on top. After boiling, reduce the heat and simmer until the liquid almost evaporates.

Step 4 . When a little liquid remains, add finely chopped garlic, onion and pepper and simmer over low heat.

Useful tips

Cooking pollock for a healthy diet, for baby food or weight loss will not be a big problem, and the result of each recipe will invariably please the housewife and her family members. But at the same time you need to follow useful recommendations for preparing such fish.

Never cook pollock on “salt” beds - this will lead to excessive dryness of the product. Only fresh, fatty fish are prepared this way.
Even dietary food needs gastronomic aesthetics - to achieve a beautiful golden brown crust on baked fish, shortly before cooking, turn on the grill in the oven and slightly open the foil.

Pollock meat can crumble badly if it is not defrosted correctly or if it is not kept on a paper towel after washing. Excess moisture must be removed from the product before cooking.
Pollock will be dietary and tasty in combination with a variety of products. Don’t be afraid to experiment with vegetables and even juices - pollock baked with apple juice is also considered a dish from the category of medical nutrition.
You cannot cook pollock in an aluminum pan, as this will cause the fish to darken and lose its taste. It is best to cook in cast iron, enamel or glass heat-resistant containers.
Use small baking sheets and molds. A mold that is too large will allow moisture to evaporate quickly and the fish will turn out dry.
Serve pollock dishes hot. When cold, they lose their aroma and many flavor nuances.
Do not neglect light dietary marinades before cooking this fish. The fifteen minutes that pollock spends in kefir or a few drops of lemon juice will make the fish juicier, softer, and aromatic.

Nutritionists do not recommend eating pollock more than twice a week. This restriction applies to any type of fish, any seafood. This advice should be especially heeded by older people at increased risk of stroke or heart attack.

For a dietary recipe for pollock baked in foil, see below.