Pollock is a rather tasty and yet affordable fish, which you can buy in any fish store, at the market, in the supermarket near your home. Even after freezing, pollock remains no less juicy and tender, which is one of the advantages of this fish.
This marine fish from the cod family has white tender meat. It is easily digested in the stomach, does not cause a feeling of heaviness. Also, the advantage of pollock is that it does not have small bones. Therefore, the fish is easy to clean and cook, without unnecessary fuss.
An important plus of pollock is a large accumulation of protein in the meat. High-quality pollock protein is quickly digested and gives a lot of energy to a person. This is especially helpful for people with a medical diet. Doctors often prescribe pollock protein instead of chicken protein.
At the same time, the fish combines well with vegetables and spices. Therefore, there are quite a lot of options for cooking pollock.
Ingredients:
- pollock fillet – 500 g;
- onion – 1 pc;
- garlic – 3 cloves;
- sweet pepper – 1 pc;
- cherry tomatoes – 250 g;
- capers – 1 tbsp;
- olives – 3 tbsp;
- cilantro – a bundle;
- salt;
- sugar -½ tsp;
- paprika – 1 tsp;
- oregano – ½ tsp.
Preparation of pollock “Provençal”:
Smear the pollock fillet with vegetable oil, rub salt and pepper into it. Leave the fish to marinate, chop the onion finely
. Peel from the insides of the sweet pepper and cut it into thin strips. Divide cherry tomatoes in half, heat vegetable oil in a frying pan.
Fry pollock fillets in the frying pan on both sides until the meat turns white, and then put them in a plate.
Fry the onion in the same oil until lightly golden.
Add the sweet pepper to the onion, fry for a minute. Add chopped garlic to the onions and peppers, fry for another minute.
Add cherry tomatoes to the vegetables, add capers
.
You can replace the capers with lemon juice. Stew the vegetables under a lid for a couple of minutes at minimum heat.
Chop the cilantro, slice the olives. Add the olives to the soft tomatoes and onions in the pan, pour sugar, paprika and oregano
. Pour cilantro to the vegetables, put the fish and braise under a lid for 10 minutes. After five minutes, turn the fish to the other side.
You get a flavorful tender fish with vegetables and spices. By the way, pollock can be replaced with hake or other fish with white meat.
