How to cook pollock for a diet: cooking recipes, useful tips

• November 15, 2019
• Products for weight loss
• Elena Klimova

Pollock is one of the varieties of cod fish. This product is considered dietary. It is recommended for use by children, the elderly, those who play sports or want to lose weight. Fish is especially useful for iodine deficiency. The article talks about how to cook pollock for a diet.

Correct way of heat treatment

This type of fish is rich in proteins that are easily absorbed by the digestive tract. In addition, it contains microelements that are beneficial to health. Dishes prepared from this product do not provoke a feeling of heaviness and have low energy value. Fish can be included in a high-protein diet or used as a product for therapeutic nutrition.

It can be prepared not only tasty, but also healthy. How to cook pollock for a diet? Dishes made from this fish should contain a minimum amount of salt and pepper. Animal fats and hot sauces should not be added to fish. Pollock has a rather bland taste, so it should be supplemented with herbs, herbs, and lemon juice.

If there are diseases of the gastrointestinal tract, doctors recommend that patients eat boiled fish. A crust forms on the surface of fried foods, which negatively affects the functioning of the gastrointestinal tract. This type of fish is recommended for overweight people. The calorie content of boiled pollock is only 72 kcal.

Adding variety to your everyday menu

Not everyone likes boiled pollock. Still, the fish turns out to be fresh, but healthy. You can use a little trick by preparing stewed pollock in tomato sauce. The taste will be different, but the fillet will be soft and tender, like after boiling.

Ingredients:

• fresh frozen pollock – 1 kg;
• seasonings for preparing fish dishes;
• salt, ground allspice;
• fresh tomato - two pieces;
• carrots - two root vegetables;
• tomato paste - three tablespoons. spoons;
• refined vegetable oil;
• onion - two heads;
• filtered water - one glass;
• premium wheat flour - three tablespoons. spoons.

Preparation:

1. First of all, we defrost the fish until it is completely thawed.
2. Next, we wash and cut up the pollock carcasses. Dry with paper towels and cut into portions about 4 cm thick.
3. Rub the pollock with salt, add ground allspice and universal seasonings for preparing fish dishes. Leave for a quarter of an hour to soak.

4. Heat refined vegetable oil in a frying pan.
5. Bread each piece of pollock in sifted flour.

6. Fry until golden brown evenly on all sides.

7. Peel the carrots, wash them and cut them into slices.

8. Chop the onion into quarters of rings.

9. Cut fresh tomatoes into slices. You need to remove the stalk and peel off the skin if desired.

10. Transfer the vegetables to the frying pan. Sauté in refined vegetable oil for 10 minutes.

11. Add a little salt to the vegetables.

12. After 10 minutes, add tomato paste and mix everything well.

13. Next, pour in one glass of warm filtered water. Simmer the vegetables for a few more minutes.

14. Add pieces of fried pollock to the vegetable dressing.
15. Mix carefully and simmer over low heat for a few more minutes.

16. This fish can be served as a separate dish or with a side dish.

Advice! The fish will turn out much more flavorful if it is lightly marinated in spices and dried herbs before cooking.

How to choose the right product?

When buying fish, you should familiarize yourself with the appearance and quality of the flesh. It is recommended to pay attention to the following signs:

1. Place of manufacture. In this case, you should take into account the address of the production, and not the supplier’s office. The best variety of fish is the one produced in the Far East.
2. Product appearance. The surface of quality pollock is light in color, without dry areas, scars or spots. An uneven shade indicates improper storage conditions, repeated freezing, or expired expiration date. There should be no layer of ice or other deposits on the surface of the product.
3. It is better to buy pollock in trusted stores and supermarkets. In spontaneous markets, low-quality fish without the necessary certificates is often found.
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Vitamins

Cooking tips

How to boil pollock fish for a diet? To make the dish healthy and tasty, you must adhere to the following recommendations:

1. Before cooking, the carcass is cut and rinsed twice. The tail, head and entrails should be removed. Pollock is cleaned of scales. After cutting, the carcass must be rinsed again, both from the outside and from the inside.
2. Frozen fish is removed from the refrigerator before cooking. It is necessary for the pollock to completely thaw, otherwise during the heat treatment it will lose its taste.
3. When cutting fish, it is important not to cut the gallbladder. Otherwise the pulp will be bitter.
4. To prepare boiled pollock, use the maximum amount of water. The liquid should completely cover the fish pieces. First you need to put the pan on the stove. Salt the water and boil it over high heat. Then put pieces of pollock into the bowl. Reduce heat to medium.
5. Do not cover the pan with a lid during cooking. Pollock cooks quickly. If you cover the bowl, the pieces of pulp will become too boiled.
6. During the cooking process, you should add a minimum amount of seasonings to the food. It is recommended to use salt and bay leaf. To give the dish a spicy note, you can add a little onion, parsley or dill, and lemon juice.
7. A small amount of sunflower oil should be placed in the water used to cook pollock.
8. This fish can be cooked not only in a pan. It is made in a pressure cooker, slow cooker or double boiler. In such cases, if the dish contains additional components, the heat treatment time may increase.
9. How to check the readiness of the product? If the flesh has a white tint and easily comes away from the main bone, it means the fish is already cooked. To prepare pollock dishes, you can use not only water, but also milk. It is recommended to lightly fry the pieces in vegetable oil on both sides. Dry with a paper towel. Place in a saucepan, add milk. Prepare according to traditional rules.

Secrets of choice

Before you tell us how to properly cook pollock, you need to learn how to choose the right fish. Typically, pollock is presented on domestic shelves in two types of fresh frozen fish – pollock fillet and whole fish. When choosing fillets, be sure to pay attention to the thickness of the ice crust covering the fish. Take a product with a smooth ice glaze of minimal thickness. Look at the color of the meat itself - it should be white, without impurities or foreign shades. It is very important.

Delicious recipe! What does the waterfall mean in the picture?

Avoid products with an odd odor. If possible, give preference to a domestic supplier. This product has its own characteristics, and it is easy to determine - the fish will not exceed 20 cm in size. Such fish will delight you with another pleasant surprise - it has practically no bones. Undoubtedly, housewives could not ignore this quality, which is why pollock has become an extremely popular fish product in our country.

How long to cook pollock?

Heat treatment of this type of fish does not require much time. Small pieces of product are cooked in five to ten minutes.

If the pulp has acquired a white tint, the cooking process can be stopped. When determining the heat treatment time, you should focus on the size of the pieces. The larger the individual portions, the longer they need to be cooked.

Recipe 1: Potato sauce for fish

The unusual ingredient in this recipe is potatoes, which act as the base of the sauce. Garlic and white wine vinegar add pungency and sharpness.

It’s very good to serve this delicious sauce with river fish, especially carp or burbot. It would be advisable to find wine vinegar, but if you don’t have it, replace it with lemon juice, dry white wine or regular table vinegar 6%.

Ingredients : 3 medium potatoes, 5-6 tablespoons of vegetable oil, 4-5 not very large cloves of garlic, salt, white wine vinegar - 1 tablespoon.

Cooking method

Boil the potatoes in the most usual way - in their skins. Peel, crush with a masher, or better yet, with a blender. Add chopped garlic and all other ingredients. Add salt at the end.

Simple cooking option

How to cook pollock for a diet? Such fish can become the basis of a nutritious and healthy soup with the addition of vegetables.

To prepare the dish, you need to rinse and cut the carcass. Cut it into portions. Boil water in a saucepan. Place pollock in a bowl. Cook the pieces until tender, skimming off the foam from time to time. Peeled vegetables (onions, carrots) should be divided into round slices. Place in pan with fish. Boil for a quarter of an hour. Five minutes before it’s ready, add salt, bay leaf, and allspice to the dish.

Decorating and serving fish fillet

We have already learned how to cook fish intended for a dietary dish, but we have yet to consider how to decorate it beautifully and serve it so that the fish smells and looks appetizing.

In fact, it is not difficult to make a beautiful fish dish from ordinary pollock. It is enough to have just a couple of ordinary ingredients on hand.

For example, fresh cucumber and a little bell pepper are suitable for decorating fish. Cut some of the pepper and cucumber into rings and place them on a plate. Place a sprig of dill (or parsley) on top of the fish in the sauce to “cut out” the specific taste of pollock. This is how you can easily decorate a dish without spending a lot of time and effort.

Well, if you want a little exotic, then a couple of juicy slices of orange or lemon lying next to the boiled fish will help you feel the taste of distant overseas countries. Fruit pieces will not spoil the overall impression of the dish; on the contrary, they will make it special with their unusual citrus flavor.

In short, you can fantasize endlessly. The main thing is to remember that simply cooking fish deliciously is not enough. It is important to decorate and serve it beautifully. Only in this case will your culinary creation be a success.

Fish with lemon juice

Recipes for boiled pollock require the use of additional components. Lemon juice gives this product an interesting taste.

The dish is made quickly and simply. It contains few components.

To prepare fish according to this recipe you will need:

1. 300 g pollock pulp.
2. Olive oil.
3. A bunch of parsley.
4. Two small spoons of lemon juice.
5. Salt.

How to cook boiled pollock fillet with lemon juice? The pulp should be washed and dried with a paper napkin. Place in a bowl. Pour in lemon juice and olive oil. Sprinkle with chopped herbs and salt. The pan is filled with water and put on fire. Bring the liquid to a boil. Place fish fillets in a bowl.

Prepare the product for about fifteen minutes. Remove the pieces from the pan. Place on plates. Sprinkle with lemon juice and serve.

How to cook pollock for children?

Pollock is very popular for use in baby food (both for young children and older ones) - primarily because of its benefits and minimal bones. As a rule, fish is cooked for children. But not all children love the real exquisite taste of pollock, so if the child refuses to eat it in this form, then cook pollock with sauce. This will also allow you to get a juicy fillet (pollock is a fish that often comes out a little dry). And on the Internet you can find many examples of how interesting and unusual it is to decorate pollock when serving it on the table, which for little gourmets is a very important condition for eating without unnecessary whims.

With milk sauce

After boiling the fish, strain the broth obtained during its preparation, and then begin sautéing the flour in butter. Then mix all the ingredients of our sauce. This is tomato paste, curry, a pinch of salt and broth (one tablespoon). Place the resulting mixture on the fire and cook for 2-3 minutes. Pour the prepared sauce over the fish pieces and add fresh herbs.

Fish with vegetables

How to deliciously cook boiled pollock? Thanks to this dietary recipe, you can make a quick, simple, low-calorie and healthy dish that will surely appeal to all fish lovers. For this dish you will need the following products:

1. Approximately 300 g of pollock pulp.
2. Small carrots.
3. Small onion head.
4. Bay leaf.
5. A few black peppercorns.
6. Salt - to taste.
7. Chopped dill.

Those who are interested in how to cook pollock for a diet should remember that you first need to properly prepare the product. The carcass is thawed, fins and scales are removed from its surface. Take out the insides. Rinse the fish well in running water. Divide into portions. Then you can move on to the rest of the products.

Vegetables are rinsed, peeled and chopped. The onion should be divided into half rings. Carrots are cut into round slices. The pan is filled with cold water in the amount of one liter. Place the vessel on the fire. When bubbles appear on the surface of the liquid, add onions and carrots. Add a little salt and cook the food for five minutes. Then place pieces of pollock, chopped dill, bay leaves and a few black peppercorns into the boiling liquid. The dish is prepared for no more than ten minutes. Then the vessel is removed from the stove. Pieces of pollock are removed from the pan, laid out on separate plates and served. The broth left after cooking the fish can be used for soup or other dishes.

Defrosting fish

Try to defrost the product naturally at room temperature - this way you will retain more nutrients. Please note that freshly frozen pollock does not tolerate boiling water - its skin will crack, and the fish itself will lose its taste. And it will be extremely difficult to cook such fish later - it will quickly boil over. After defrosting fish, it is important to rinse the carcass before cutting. Remove the head, tail and entrails of the fish, but be careful not to touch the gall bladder, otherwise there is a possibility of ruining the taste of the pollock. Rinse the cut fish again and start cooking.