During the Soviet years, a dish such as marinated pollock was especially popular. Today, it has lost its relevance and is completely in vain, because it is the onion and carrot marinade that emphasizes the unusual taste of delicate fish.
Fish such as pollock can always be seen on the shelves of our stores. True, many consider it a second-class product due to its neutral taste and low price. In fact, fish is rich in protein and vitamins, especially in its muscles there is a lot of iodine, phosphorus and potassium. Pollock meat is tender, there are practically no bones in it, and if you know a proven recipe, you can prepare a very tasty and healthy dish.
Ingredients:
- pollock;
- two heads of onions;
- two carrots;
- a glass of sour cream;
- tsp vinegar (7%);
- two glasses of flour;
- oil, spices.
Cooking method:
- First of all, let's prepare the marinade. To do this, fry the onion in half rings in a frying pan with sunflower oil, and after a few minutes add the carrots, chopped on a coarse grater.
- As soon as the vegetables become a little softer, add salt and sugar to taste, pour in sour cream and vinegar. Also, the ingredients should be diluted with water so that the marinade turns out juicy and not burnt. Simmer it for 10 - 15 minutes until the vegetables are completely cooked.
- Cut the pollock into pieces, roll in flour mixed with salt, and fry on both sides. To make the meat tender, it is worth stewing the fish under a closed lid.
- Place the finished fish in a separate deep dish, pour warm marinade over it and leave for 30 minutes so that the meat is well soaked.
How to cook in the oven
For lovers of fish dishes, the recipe for cooking pollock with marinade in the oven may become one of their favorites. The meat turns out tasty and juicy. Since pollock is a low-calorie product, it can be safely served for dinner with boiled rice or potatoes.
Ingredients:
- three pollock carcasses;
- bulb;
- carrot;
- 100 ml tomato sauce;
- sugar, salt, pepper;
- Bay leaf;
- sprigs of parsley.
Cooking method:
- Chop the onion into half rings and fry in a frying pan.
- Pass the carrots through a coarse grater and add to the onion. Sauté vegetables until soft.
- Take tomato sauce, dilute it with water in a 1:1 ratio and add it to the pan along with bay leaf, salt and pepper. After five minutes, taste the marinade, add sugar or other spices if necessary.
- Add chopped parsley to the marinade, stir and turn off the heat.
- Cut the pollock into portions, distribute the pieces over the bottom of the baking dish and pour over the marinade. Place the dish in the oven for 30 minutes at 180 degrees.
Cooking in a slow cooker
Many people believe that only experienced chefs can cook fish skillfully. But if you know a proven recipe and you have a slow cooker, then you can become such a cook. Thanks to this miracle of technology, you can not only prepare an appetizing dish, but also preserve nutrients in the fish.
Ingredients:
- two pollock carcasses;
- bulb;
- two medium carrots;
- flour;
- six spoons of ketchup;
- Bay leaf;
- three peas of allspice;
- two tablespoons of apple cider vinegar;
- salt, seasoning for fish;
- flour, butter.
Cooking method:
- Add salt and any fish seasoning to the flour and mix. Bread the fish pieces and fry in oil until lightly crusted.
- Pour oil into the multicooker bowl, set the “Baking” mode and fry the onion rings. Then add the grated carrots.
- Separately prepare the marinade from ketchup, salt, vinegar and a glass of water.
- Place pieces of fried pollock on top of the vegetables, add bay leaves and allspice, and pour marinade over everything.
- Set the “Quenching” mode for 20 minutes, and then keep it on the “Heating” mode for another 2/3 hours.
- Place the cooled finished dish in the refrigerator so that the fish is well soaked.
Pollock marinated with carrots and onions with mayonnaise
Stewed pollock with vegetables and mayonnaise is very easy to prepare. All you need is to prepare a small list of ingredients and take a deep frying pan or saucepan. And to make the dish even tastier, grate the carrots not on a regular grater, but on one designed for Korean salads.
Ingredients:
- two to three pollock carcasses;
- two carrots;
- two bows;
- a glass of mayonnaise;
- spices, oil.
Cooking method:
- Heat the oil in a deep container and place pieces of fish into it, which have previously been seasoned with salt and pepper.
- Place onion sliced into rings on top, and then form a layer of grated carrots.
- Pour in mayonnaise, cover the dish with a lid and simmer for 30 minutes.
Recipe from Ilya Lazerson
Ilya Lazerson is included in the list of leading culinary experts in Russia, is the author of many books and the founder of his own culinary school. Today he shares his recipe for preparing delicious marinated fish.
Ingredients:
- clean pollock fillet;
- large onion;
- three medium carrots;
- two stalks of celery;
- two spoons of sugar;
- two tablespoons of tomato paste;
- three tablespoons of vinegar (6%);
- two bay leaves;
- ten black peppercorns;
- frying oil;
- flour for breading.
Cooking method:
- Cut the onion into half rings, and carrots and celery into strips. Place the vegetables in a bowl.
- Place a deep frying pan on the fire, pour in oil and immediately lay out the vegetables. There is no need to preheat the oil, as the food should just warm up.
- As soon as the vegetables begin to sizzle, add two pinches of salt and sugar, and after 10 minutes add water so that it completely covers the contents of the pan. Add tomato paste, bay leaf, peppercorns and vinegar.
- Let the ingredients boil for 5 minutes, then taste the marinade. If necessary, add salt, keep the mixture on the fire for a couple more minutes and turn off the heat. The most important thing is that the vegetables in the marinade remain crispy, this way they retain more vitamins, and it’s much more pleasant to eat them that way.
- Cut the fish fillet into small pieces, bread in flour with a pinch of salt and fry until golden brown.
- Place some of the marinade on the bottom of the fireproof tray, then lay out the pieces of fish, which we pour the remaining marinade on top of. The main thing is that the sauce is still warm, even hot, so it will penetrate into the very thickness of the meat.
- Place the cooled dish in the refrigerator overnight and serve cold the next day.
With added milk
Milk is often used in preparing fish dishes, since this is the ingredient that makes the meat tender and juicy. We also offer a recipe for fish marinated with milk.
Ingredients:
- pollock;
- three carrots;
- two onions;
- 350 ml milk;
- spices for fish;
- vegetable oil;
- flour for breading.
Cooking method:
- Cut the pollock into portions, rub well with spices and leave for half an hour.
- Chop the onion into half rings and chop the carrots on a medium grater.
- Bread the fish in flour with added salt and fry in vegetable oil until golden brown.
- Then sprinkle the pollock with onions, put carrots on top, season everything with spices and pour milk.
- Cover the dish with a lid and simmer over low heat for 30 minutes.
Fish marinated with wine in the oven
If you don’t know how to prepare a delicious marinade for fish, then be sure to take note of the following recipe. The marinade is based on red wine, which perfectly complements the taste of the fish and gives the dish a refined aroma.
Ingredients:
- pollock fillet;
- three small carrots;
- 100 ml dry red wine;
- two tablespoons of tomato paste;
- two bay leaves;
- flour and oil for frying;
- salt, pepper, herbs.
Cooking method:
- Place finely chopped onion and grated carrots in a frying pan with sunflower oil, simmer the vegetables for 5 - 7 minutes.
- Then add bay leaf, salt, pepper and tomato paste to them. Mix the ingredients and simmer for another 10 minutes.
- Afterwards, pour in the wine and cook the vegetables until the moisture evaporates.
- Pepper the pollock steaks, add salt, roll in flour and lightly fry in another frying pan.
- Place the fried pieces of fish in a ceramic bowl and pour the marinade over them. Place the dish in the oven for 20 minutes, temperature – 180 degrees.
Unlike other methods of cooking fish, this option will take more time, but the result is worth it, because pollock turns out very tasty. And if you also want to prepare a flavorful dish, then while frying the fish, add a little nutmeg or ginger directly to the pan.
Pollock marinated with carrots and onions is a dish that has not lost its popularity since the times of the Soviet Union.
Pollock meat contains all the vitamins and microelements our body needs.
In addition to the fact that pollock is a very healthy and inexpensive fish, it has practically no bones, which is a definite plus.
Pollock marinated with carrots and onions - basic cooking principles
To prepare this dish you need simple and affordable ingredients. Despite this, marinated pollock always has a rich taste and aroma.
Fish is fried this way, cooked in the oven or in a slow cooker. The main ingredients are fish, onions, spices, vegetable oil and carrots. Depending on the recipe, marinated pollock can be cooked with tomato paste, mayonnaise or sour cream.
The pollock is washed well, dried, scaled, gutted, the head and tail are cut off and the fins are removed. Fish can be cut into steaks. If you don’t want to bother with bones while eating, or if you’re cooking pollock for a child, fillet the fish, removing all the bones.
Each piece of pollock is breaded in flour and fried in well-heated oil until golden brown.
Vegetables for marinade are cleaned and washed. The carrots are coarsely grated, and the onions are chopped into thin half rings. Prepared vegetables are sautéed. When they are slightly browned, pour in tomato paste diluted in half a glass of water. Vinegar is added to boiling vegetables, salted and seasoned with spices.
Fried pollock is poured with ready-made marinade. The fish can be served immediately, or left in the refrigerator for a couple of hours.
Pollock marinated with carrots and onions will be delicious both hot and cold.
Recipe 1. Pollock with carrot and onion marinade
Ingredients
700 g pollock;
spices for fish;
a pinch of black pepper;
150 g flour;
100 ml vegetable oil;
two pinches of salt.
Marinade
2 carrots;
3 peas of allspice;
75 ml vegetable oil;
2 clove buds;
2 g each of sugar and black pepper;
1 bay leaf;
70 g tomato paste;
1 large onion.
Cooking method
1. Peel and rinse a large onion. Shred it into thin quarter rings.
2. Remove the peel from the carrot and rub it into thin strips.
3. Heat the vegetable oil thoroughly in a frying pan. Place the carrots in it and fry for several minutes, stirring continuously. Now add the onion and continue to fry, stirring until browned. Drain off excess oil.
4. Add tomato paste to the vegetable frying. It can be replaced with mashed canned tomatoes or fresh tomato puree. Pour in about a glass of drinking water or fish broth. Mix well until the tomato paste is completely dispersed. Boil for a couple of minutes and turn off.
5. Defrost pollock. We clean the fish from scales, gut them and cut off the heads, tails and fins. We wash the pollock under the tap and cut it into portions.
6. Mix flour with spices and salt. Bread each piece of fish in this mixture. Place the pollock pieces in heated vegetable oil and fry over moderate heat until golden brown. Turn over and fry for a few more minutes. Place the finished pollock on a plate lined with napkins.
7. Place the fried fish in a frying pan with the marinade. Mix gently so that the fish pieces are evenly coated. Turn on low heat and simmer for half an hour. It is advisable that the fish sit for two hours.
Recipe 2. Pollock with carrot and onion marinade in a slow cooker
Ingredients
kg pollock fillet;
three carrots;
spices for fish;
80 ml tomato paste;
black pepper;
two onions;
vegetable oil - 80 ml.
Cooking method
1. Cut the pollock into fillets. Carefully remove all the seeds and wash under the tap. Dry with napkins and cut into pieces. Place the fish in a bowl, salt and sprinkle with fish spices. Mix carefully.
2. Turn on the multicooker to the “Frying” mode. Pour in a little vegetable oil and heat it well. Place pieces of fish fillet in heated oil and fry until golden brown. Place the fried fish on a plate, having previously covered it with napkins to get rid of excess fat.
3. Clean and wash the vegetables. Chop the onions into thin quarter rings. Three large carrots.
4. Place chopped vegetables in the multicooker bowl and fry everything together, adding a little oil. Fry in the same mode as fish. Cook the vegetables, stirring constantly, until lightly browned.
5. Add the fried pollock fillet to the vegetables. Salt and season with black pepper. Mix carefully and pour in a multi-glass of drinking water. Switch the multicooker to the “Stew” mode. Set the timer for two hours. Serve pollock marinated with any side dish.
Recipe 3. Pollock marinated with carrots and onions in milk
Ingredients
kg pollock;
four carrots;
black pepper;
three onions;
seasonings for fish;
vegetable oil;
150 g flour;
350 ml milk.
Cooking method
1. For this dish you can use both frozen and fresh fish. Rinse the pollock well under running water and dry slightly. Cut out the fins and cut the fish into portions.
2. Rub each piece of pollock well with salt and place the fish in a bowl. Season it with pepper and spices. Stir carefully and leave to marinate for half an hour.
3. Chop the peeled onions into thin half rings. Remove the thin peel from the carrots, wash and coarsely grate.
4. Pour flour into a plate. Place the frying pan on the fire, pour oil into it and heat it well. Dredge the fish pieces in flour on all sides and fry them.
5. Fry the pollock on both sides, five minutes on each. Then sprinkle the fish with onion so that it completely covers all the pieces. Place carrots in an even layer on top. Pour milk over everything, salt, season everything with pepper and spices. Cover the pan with a lid and simmer over low heat for half an hour.
Recipe 4. Pollock marinated with carrots and onions with wine in the oven
Ingredients
800 g pollock;
2 cloves of garlic;
2 carrots;
2 onions;
2 g black pepper;
30 ml vegetable oil;
50 ml red wine;
50 ml tomato paste.
Cooking method
1. Remove the thin peel from the carrots, grate them coarsely or chop them on a grater for Korean salads. Chop the peeled onions into thin quarter rings.
2. Place the cauldron on the fire, pour in the oil and heat well. Place the prepared vegetables in a cauldron and fry, stirring, until golden brown. Add the tomato, stir and fry for another three minutes. Pour in the wine, pepper and salt. Simmer, stirring, for the same amount of time. Turn off the heat and cool.
3. Wash the pollock, remove scales and trim the fins. Cut the fish into portions.
4. Grease a refractory pan with oil. Peel the garlic and cut into slices. Place half of the roasted vegetables in the pan and spread out the garlic. Place pollock pieces on top of the vegetables. Cover the fish with the second half of the fried vegetables. Cover the pan with a sheet of foil and place in the oven preheated to 220 C. Bake the fish for 45 minutes. Serve with greens and side dish.
Recipe 5. Pollock marinated with carrots and onions with sour cream
Ingredients
vegetable oil;
Marinade
two large carrots;
two large onions;
sugar - 30 g;
sour cream - a glass;
vinegar 70% - 5 ml;
mayonnaise 50 ml.
Cooking method
1. Peel large onions and chop into half rings. Place the onion in a frying pan with heated oil and fry, stirring, until translucent.
2. Peel, wash and coarsely grate the carrots. Add the chopped carrots to the onions and continue to fry until golden brown.
3. Add sugar, mayonnaise and sour cream to the vegetables. Add salt and vinegar. Pour in some hot water and stir. Turn the heat down to low and simmer for a quarter of an hour until the carrots are soft.
4. Fillet the fish and cut it into pieces. Mix flour with salt. Roll the pollock in the resulting mixture and fry in well-heated oil on both sides until an appetizing crust.
5. Place some marinade on the bottom of the tray. Place a layer of fish fillet on top. Pollock must be hot! Cover with a layer of marinade. In this way, lay out all the fish and marinade. Cover the tray with a lid and leave the fish to marinate for at least half an hour. Serve with any side dish.
Recipe 6. Boiled pollock with carrot and onion marinade
Ingredients
500 g pollock;
2 carrots;
2 g black pepper;
1 onion;
30 ml lean oil;
125 g natural yogurt;
250 ml tomato juice.
Cooking method
1. Wash the pollock carcasses, remove scales and cut into large pieces. Season the fish with salt and pepper on all sides. Cut the lemon in half and squeeze the juice over the pollock. Stir and leave to marinate for half an hour. Steam the fish for 20 minutes.
2. Peel the onion and chop it finely. Grate the peeled carrots into long strips. Fry the prepared vegetables in heated vegetable oil until the carrots are soft. Season the vegetables with pepper and salt. Pour in tomato juice, stir and simmer for five minutes. At the end, pour in natural yoghurt, stir again and turn off the heat.
3. Place the fish in a deep saucepan, pour in the prepared marinade and simmer for a quarter of an hour. Serve with a side dish or as an appetizer.
Recipe 7. Pollock marinated with carrots, onions, garlic and celery
Ingredients
460 g pollock;
390 ml tomato juice;
245 g dry white wine;
175 g carrots;
1 stalk of celery;
2 garlic cloves.
Cooking method
1. Combine a liter of drinking water with white wine in a deep saucepan. Place the resulting mixture on the fire and bring to a boil.
2. Wash the pollock under the tap, cut off the fins and peel off the scales. Cut the fish into pieces and wash again. Place the fish in a boiling mixture of water and wine and cook for three minutes. Take out the pollock and place it on a plate.
3. Finely chop the peeled vegetables. Cut the celery stalk into pieces. Sauté everything together in hot oil. Peel the garlic cloves and finely chop them. Add garlic to vegetables and pour in tomato juice. Stir and simmer until the vegetables become soft. Salt the marinade and pour it over the fish. Serve as a snack.
Pollock marinated with carrots and onions - tips and tricks
To make the dish more aromatic, add suneli hops, bay leaves, clove buds or a special mixture of aromatic herbs for fish.
Before frying, bread the pollock in flour so that the fish gets a crispy crust and the marinade becomes thicker.
The dish will turn out tastier if you chop the carrots on a grater for Korean salads.
Marinated pollock can be served with a side dish or as an appetizer.
Pollock marinated with carrots and onions is a cold appetizer. Fish with vegetables turns out juicy and piquant. To cook fish under marinade, you can fry it, or you can boil it. If you want a less fatty dish, it is better to boil the fish. Next, it is better to cool the marinated fish well, but you can also eat it warm.
Try cooking pollock with marinade, and I’m sure you will really like this recipe.
To cook pollock with carrot and onion marinade, prepare the ingredients according to the list.
Rinse the pollock lightly under running water, then remove the fins. Cut the fish into large pieces.
Place the fish pieces in a saucepan, cover with cold water, add salt and bay leaf. Place the pan with pollock on the fire. Boil the fish until done. From the moment it boiled, my fish took 10-12 minutes to cook.
Place the finished fish in a colander and cool slightly.
Peel the onions and carrots.
Cut the onion into half rings.
Add vegetable oil and onion to the pan. Place the frying pan on the fire.
Fry the onion until soft and golden brown.
Grate the carrots on a coarse grater.
Add the carrots to the onions and fry for 5 minutes, stirring occasionally.
Then add tomato paste to the vegetables.
Mix everything well. Simmer the vegetables for a few minutes, then add vinegar and salt and mix well again. Remove the pan from the heat and cool the vegetables.
While we were preparing the vegetables, our pollock cooled down. Separate the fish flesh from the bones. You can cut it smaller, but I like large pieces better, so I just tore the fish into fibers.
I used a tall bowl to prepare marinated pollock. Place a couple of tablespoons of vegetables on the bottom of the bowl.
Then lay out the fish pieces.
Lay out vegetables and fish in layers, lightly compacting each layer.
Cover the bowl with pollock with cling film and refrigerate overnight.
Our spicy, tasty and very juicy pollock marinated with carrots and onions is ready. Bon appetit!
Many people love sea fish. It has no bones, so it can be cooked in almost any way. Pollock is often found on our shelves. Therefore, there are no problems with purchasing this fish, and its price is not high.
And you can cook it in different ways. It turns out especially tasty, juicy, tender when marinated with carrots and onions. But how to do it is worth considering in more detail.
Pollock marinated with carrots and onions
| Ingredients | Quantity |
|---|---|
| medium-sized pollock per 700 grams - | 2 carcasses |
| salt - | ½ teaspoon |
| ground black pepper - | 5 grams |
| flour - | 6 large spoons |
| olive oil - | at your own discretion |
| spices for fish - | A little |
| carrots - | 2 medium |
| bulbs - | 2 small |
| tomato paste - | 75 grams |
| sugar - | 1/3 part teaspoon |
| laurel - | 1 leaf |
| Cooking time: 90 minutes | Calorie content per 100 grams: 89 Kcal |
How to do it:
- The onion must be peeled and chopped into small squares;
- We wash the carrot root and remove all the dirt and skin. Grate the vegetable using a coarse grater or cut into strips;
- Pour vegetable oil into a frying pan, put it on the fire and heat it up;
- Add carrots to hot oil, stir and leave to cook;
- A few minutes later, add the onion, mix everything and continue to fry;
- Next, add some tomato paste. Instead, you can make tomato puree from fresh tomatoes. To do this, you need to pour hot water over them and remove the skin. Then we grind them in a blender or rub them through a sieve;
- Pour a glass of water or fish broth, mix everything;
- Add bay leaf, salt, ground black pepper to the marinade and stir. The marinade is ready;
- Next we start cooking the fish. It should be rinsed thoroughly;
- We clean the scales from the pollock, cut it and remove the giblets;
- Cut off the head and remove all fins;
- Cut the fish into small pieces;
- Pour flour onto a flat plate, add salt and spices. Mix everything;
- First place the fryer on the gas, pour in oil and heat;
- Sprinkle each piece of fish with the flour mixture;
- Place the pollock in hot oil and fry each side until it is golden brown;
- After this, transfer all the fish pieces into the marinade and place on low heat;
- Simmer everything for 15 to 30 minutes, at your discretion;
- You can serve it hot right away, but this dish will be much tastier when cold;
- It is best to put the frying pan in a cold room for 2-3 hours, or overnight.
How to cook pollock with carrots and onions in a slow cooker
What products will be needed:
- kilogram of pollock fillet;
- 2-3 pieces of carrot roots;
- tomato paste – 80 grams;
- two onions;
- vegetable oil – 100 ml;
- seasonings to your taste;
- salt to your taste;
- a few pinches of ground black pepper.
It will take 3 hours to prepare.
Calorie content – 82 kcal.
Cooking rules:
- The fish must be washed thoroughly under cool water;
- Next, we clean the pollock from scales, cut it and remove the giblets;
- Cut into medium pieces, sprinkle with spices, salt, ground pepper;
- We put the multicooker in the “Baking” or “Frying” mode, add vegetable oil and warm it up;
- Place pieces of pollock in heated oil and fry the wasps on all sides. All pieces should become golden brown;
- Take the pollock out onto a plate;
- Remove the skin from the onions and cut into small pieces;
- We wash the carrot roots and peel off all the skin;
- The carrots must be grated on a coarse grater or cut into thin strips;
- Pour vegetable oil into the multicooker bowl and heat it in the “Frying” or “Baking” mode;
- Add onion and carrots to hot oil, stir;
- Fry the chopped vegetables until golden, don’t forget to stir;
- After this, add tomato paste to the vegetables, mix and leave to fry for 10 minutes;
- Next, add fried pieces of fish to the vegetables;
- We add salt and season everything with spices;
- Fill in 200 ml of hot water, change the mode to “Quenching”;
- Cook the fish under the marinade for 2 hours;
- Serve ready-made pollock with marinade with any side dish.
Baked fish in the oven
Ingredients for cooking:
- 800 grams of pollock;
- two carrot roots;
- onion - two heads;
- olive oil;
- tomato paste – 50 grams;
- 50 ml water or red wine;
- table salt to your taste;
- a little ground black pepper;
- 2 cloves of garlic.
It will take 1 hour 30 minutes to prepare.
Calorie content – 81 kcal.
Cooking process:
- Carrot root vegetables are washed, cleaned of dirt and skin;
- Rub the carrots with a coarse grater or chop them into thin strips;
- Peel the onions, cut the onions into half rings;
- You need to add vegetable oil to the cauldron and place it on the gas;
- Add carrots, onions and leave to fry;
- Stir the chopped vegetables periodically and cook until golden brown;
- Add tomato paste to the vegetables and mix;
- Fry vegetables with tomatoes for 5-7 minutes;
- Pour in wine or water, simmer everything for 5 minutes;
- The finished sauce can be removed from the stove;
- Next, the fish needs to be washed and scaled;
- Cut the pollock and take out all the giblets;
- We cut off the fins and head;
- Cut the fillet into portions;
- The bottom of the baking dish must be greased with vegetable oil;
- Spread half of the vegetable marinade on the bottom;
- Peel the garlic and cut into thin slices. Place vegetables on top;
- Next, add the fish slices;
- Place a layer of remaining vegetables;
- Place the pan with vegetables and fish in the oven and leave to bake for 45 minutes;
- Bake at 220 degrees;
- We take the finished fish out of the oven and serve it to the table.
- It is better to pre-marinate the fish in spices and leave to stand for about 1 hour. As a result, it will turn out juicy, tender, aromatic;
- You can’t stew fish in the marinade for very long; if you stew for a long time, it can break into pieces;
- You can serve this treat with boiled potatoes, rice, buckwheat, and stewed vegetables.
Pollock marinated with carrots and onions will be an excellent treat for both the everyday menu and for lunch with guests. If you do everything right, you can end up with an excellent dish that you and your family will love.
Fish in vegetable marinade is a good dish for any occasion - it is perfect for a regular family dinner, and will also become a popular dish at a special event.
Tasty and healthy pollock in tomato sauce with carrots and onions is quickly prepared, recommended in dietary and baby food. Fish does not lose its taste when cold and can be used as a main hot dish or as a cold appetizer.
The benefits and harms of the dish
Seafood is an indispensable product on every person’s menu. Pollock is not inferior to other seafood in terms of the content of useful substances in its composition. In addition, its not the least advantage is its availability and low cost.
Animal protein, a large amount of which is found in fish, supplies the body with essential amino acids, phosphorus, potassium, iron, calcium, and other organic and mineral compounds.
This composition is the basis for the full development of a young body and the maintenance of physical strength, mental and brain activity for older people.
By enriching the human body with Omega-3/-6 fatty acids, the fish product normalizes and has a positive effect on metabolism, the functioning of the digestive system, supports the heart, and strengthens blood vessels.
To prevent malfunction of the thyroid gland, iodine is needed, which is contained in fish. Selenium helps cleanse blood vessels from stagnation and activates cardiac activity.
Eating spoiled seafood can be harmful to human health; the thermal process does not reduce the risk of poisoning and other side effects.
Difficulty, cooking time
The fish is sold cleaned and gutted without heads, which significantly reduces the amount of waste and simplifies the cooking process.
To deliciously cook pollock in marinade, fish, carrots and onions are fried separately; it will take 10 minutes longer, but the end result will delight you with its appearance, taste and aroma.
The technology does not require special training or knowledge; the recipe uses available products that can be easily purchased at any grocery store or supermarket.
Cooking time excluding defrosting will be about 40 minutes. After pouring the prepared marinade over the fried fish, it is recommended to let the dish sit for another 20 minutes to soak in the sauce.
Food preparation
To cook deliciously, you need to choose only high-quality, fresh products.
The thawed carcass is cleaned: the fins and tail are cut off, the remaining scales are removed, the remaining entrails are removed, and the black film inside the abdominal cavity is removed, which gives bitterness to the finished dish.
Cleaned pollock is divided into steaks, the length of each piece is 4 cm. The sticks are placed in a bowl, salted, spices or seasonings are added, and left for 20-30 minutes to soak.
The best carrots for marinade are bright, with a blunt tip - this variety is sweet, juicy, and aromatic.
Choose onions with white or golden flowers. Blue onions are not suitable for marinade; after frying, they acquire an unappetizing dirty gray color.
How to cook pollock with carrot and onion marinade?
Basic products and spices for 8 servings:
- fresh pollock - 3 large pieces;
- 2 onions;
- 1 large carrot;
- 3 tablespoons of tomato paste;
- flour for frying – 150 g;
- 60 ml vegetable oil;
- 1 teaspoon granulated sugar;
- 1 d spoon of vinegar;
- pepper, salt, bay leaf, cloves.
Recipe for pollock in marinade step by step in the photo:
- From fresh fish, remove remaining scales, entrails, fins, tail part (2 - 3 cm), rinse with cold water.
- Cut the carcass into 5 cm pieces.
- Place the fish in a container, add salt and seasonings to taste, and leave to soak at room temperature for 20 - 25 minutes.
- Drain the resulting water from the salted fish.
- Roll the fish pieces in flour, fry on both sides alternately in odorless vegetable oil. Fry until cooked and an appetizing golden brown crust appears.
- Transfer the finished pieces to a large dish.
- Peel the carrots, grate or cut into long narrow strips.
- Fry the onion until half cooked, lightly sprinkle with sugar to form a golden color and crispy effect. Remove from the pan and set aside on a separate plate.
- Fry the chopped carrots over low heat until soft.
- Add onion to carrots and stir.
- Dilute tomato paste with 100 ml of water, add to vegetables, add salt, seasonings, spices, simmer for 4 - 5 minutes.
- Pour vinegar into the marinade, close the lid, turn off the stove.
- After 5 - 7 minutes, pour the prepared marinade over the fried pieces, leave to soak for 1.5 - 2 hours.
- The finished dish is served warm or cold, garnished with herbs and lemon slices.
The nutritional value of the finished dish is 110 kcal per 100 g, contains about 10 g of proteins, 6 g of carbohydrates, 3 g of fat.
Video recipe from Ilya Lazerson:
Cooking options
Pollock marinated without frying
Ingredients:
- potatoes – 0.8 kg;
- fish carcasses – 2 pieces;
- onions – 200 g;
- mayonnaise – 50 ml;
- 1 carrot;
- oil – 3 tablespoons;
- 2 cloves of garlic;
- butter – 60 g;
- sprigs of fresh herbs;
- salt.
Preparation:
- Peel the potatoes, cut into thin slices of 5 mm, chop the onion into rings, carrots into slices.
- Cut the fish across the carcass into 3-4 cm pieces.
- Grease the bottom of the pan with vegetable oil and place onion rings.
- Place potato slices on top of the rings, then chopped carrots.
- Salt and season with spices.
- Place pieces of fish, pre-salted, on a vegetable bed.
- Apply mayonnaise mesh in thin strips on top.
- Bake in the oven for 50 – 60 minutes until done at 180°C.
- Remove the dish from the oven, sprinkle chopped garlic and herbs on top.
From this quantity of products you get 10 servings with a calorie content of 120 kcal per 100 grams.
Pollock marinated with sour cream
Products for 6 servings (nutrition value 120 kcal per 100 g serving):
- 0.6 kg pollock;
- 200 ml sour cream;
- 1 large onion;
- eggs – 2 pcs.:
- 2 carrots;
- flour for breading - 6 tablespoons;
- odorless oil – 100 ml;
- seasonings, salt, spices according to taste preferences.
Step by step recipe:
- Peel the pollock meat, separate from the bones, cut into small pieces.
- Prepare a batter from eggs and flour, add spicy spices to it.
- Fry fish fillets in egg batter.
- Chop the vegetables: onion into half rings, grate the carrots.
- Fry vegetables in a frying pan with vegetable oil.
- Salt the mixture, season (optional), add sour cream at the end of frying. Stir and simmer for 2 – 3 minutes.
- Place the pollock fillet in the prepared dressing and carefully mix all the ingredients.
- Before serving, soak the pollock fillet in the marinade for 30 - 40 minutes.
Pollock marinated in the oven
Required set of products for 8 servings (calorie content 100 g – 95 kcal):
- 800 g fish;
- 300 g carrots;
- onions – 3 pcs.;
- tomato sauce – 120 ml;
- 250 g flour;
- vegetable oil – 100 ml;
- seasoning, salt, fresh herbs.
Cooking in the oven:
- Cut the cleaned sea fish into cubes across the carcass, fry in flour and vegetable oil.
- Chop the carrots and onions, simmer in a frying pan, adding tomato sauce or ketchup at the end of cooking. The consistency of the finished sauce should resemble sour cream; if it is not liquid enough, pour a small amount of water into the pan. Taste – add spices or salt if necessary.
- In a glass (or other baking dish) place a vegetable pillow on the bottom, about half of the resulting portion. Place a layer of fish on top and cover with the remaining vegetable mixture.
- Simmer in the oven for 20 minutes at a temperature of 170 – 180°C.
Pollock marinated in a slow cooker
Ingredients for 5 servings (calorie content – 90 kcal / 100 g):
- 0.5 kg of fresh pollock;
- 200 g carrots;
- 2 onions;
- 120 – 150 ml tomato ketchup (not spicy);
- 1 cup flour;
- 100 ml vegetable oil;
- salt, bay leaf, allspice.
How to cook pollock with marinade in a pressure cooker or slow cooker - a classic recipe:
- Prepare pollock as in the classic recipe, separate the fillet from the bones, chop and salt.
- Peel the vegetables and chop them.
- Pour vegetable oil into the multicooker bowl and set the “Frying” mode.
- After the readiness signal, place the pieces of fish fillet coated in flour into the bowl.
- Fry without covering the multicooker lid on both sides until golden brown. Remove the fish and remove any remaining fat with a paper towel.
- Using the “Frying” mode, cook chopped vegetables in a multicooker, first add carrots, after 5 – 8 minutes add onions.
- Add ketchup, salt, spices to the fried vegetables, mix everything, continue cooking in the same mode for another 4 - 5 minutes.
- Place the pieces of pollock fillet into a slow cooker, completely immersing them in the marinade.
- Close the lid and cook for 10 minutes under “Stew” conditions.
- After the beep, place the finished food on a plate and serve
When choosing fish, you need to carefully examine its appearance. The meat of a fresh fish carcass is white; there should be no damage, dark spots, mucus or other defects on the skin.
Frozen or expired fillets will crumble in the pan during frying; the finished product from it, in addition to being tasteless and dry, will have no food or nutritional value.
A white coating on the surface, the smell of old fat or the yellow color of the cut meat of frozen fish indicates that it has been stored for a long time, and its storage conditions have been violated. Such spoiled fish cannot be used.
The most delicious, aromatic, and retaining all the beneficial qualities will be fish marinated from fresh pollock. If you use frozen fish, there is no need to try to quickly defrost it in a microwave oven or other appliance. The fillet should thaw naturally, at room temperature, without additional exposure to heat.