Pollock in the oven with carrots and onions. Step-by-step recipe with photos. Pollock stewed with carrots and onions in the oven recipe

Dishes made from pollock are popular for good reason. It contains very few bones, but it contains a number of useful substances (vitamins, fatty acids, microelements). The neutral taste of pollock goes perfectly with salty, spicy, sour and even sweet ingredients. The fish is fried in a frying pan, stewed or baked in the oven, adding vegetables, seasonings, spices, herbs and other products.

What can you cook from pollock in a frying pan?

Pollock is an inexpensive, tasty and healthy fish that goes well with vegetables, herbs, spices, and herbs. It is fried, stewed, boiled and baked in the oven. The dishes turn out to be satisfying, appetizing and low in calories (71.7 kcal per 100 g). The product contains protein, vitamins, minerals that the body needs, and is suitable for dietary and children's diets.

To choose the right fish, you should pay attention to the following criteria:

1. Frozen fillets or carcasses are sold in a store or market, but they should be frozen just a little, otherwise you are simply overpaying.
2. The color of a fresh, high-quality product should be white, without pink or white streaks or spots.
3. Pollock has a faint sweetish odor. If it smells sharp and unpleasant, then it is spoiled.
4. The acceptable storage temperature for fillets or carcasses is no more than minus 18 degrees.
5. Suppliers are only Japan, Russia and China. The main distinguishing feature of the domestic producer is carcasses over 20 cm (young fish cannot be caught).
6. The seller at the market or in the store must have a certificate of quality of ocean products.
7. If the product is sold in packaging, then only fish and water should be listed in the ingredients. Sometimes polyphosphate (E 452) is added, a component to retain moisture outside/inside.

From fish carcass and fillet

To prepare a delicious lunch or dinner from fillet, you need to wash it, dry it and cut it into pieces (if necessary). The rib bones and black film are removed from the carcasses, and the fins are cut off. Before frying, it is better to bread the fillet to retain the juice inside. Pollock pieces are served with sauces, vegetables, or can be stewed with additional ingredients (for example, potatoes).

How to fry pollock in a frying pan

First, the fish must be properly defrosted by placing it in the refrigerator for several hours. It is not recommended to defrost in warm water or a microwave, as the pollock will become loose, dry and tasteless. After defrosting, the carcass is gutted. Using a thin sharp knife, the scales and head are removed, and the abdomen is cut. All the insides are cleaned out and the spine is removed. The fish is washed well and dried with a paper towel.

To get the most beautiful and tasty result, you need to know how long to fry the dish. Large whole carcasses are cooked for about 10-12 minutes, small ones - up to 8 minutes. The fillet is fried for no more than 3 minutes on each side. If you overcook the meat, it will become dry and tough. There are several cooking options:

• Fry in flour in a frying pan. Fillet or carcasses are salted, peppered, rolled in flour with the addition of baking powder and cooked in hot vegetable oil. This breading serves as protection against loss of moisture and juiciness;
• There is another frying option - with breadcrumbs. First, roll it in flour, then dip the meat in beaten eggs and only then use breadcrumbs. The dish turns out very tender, soft and tasty;
• You can make pollock with batter: beat chicken eggs with milk, add a small amount of flour. Mix until smooth so that there are no lumps. The pieces are dipped and then fried in well-heated sunflower oil;
• It is not necessary to cook with breading. A good, tasty option is marinated steaks. The fillet is salted, sprinkled with spices, seasonings, and sprinkled with lemon juice. Marinate for 20-30 minutes and then fry. At the same time, the pieces do not fall apart and retain their juice and shape. In addition to lemon juice, olive oil, soy sauce, sea salt, nutmeg, white wine, cumin, fennel, tarragon, rosemary are used;
• Some people prefer tender, soft fish with gravy. There are many options for making the sauce. For example, you can make a sweet and sour sauce (soy sauce + honey + garlic + sesame seeds). For spicy lovers, the dish is served with a mixture of hot chili peppers, garlic and cilantro. A spicy version of the gravy includes vegetable oil, marjoram, thyme, basil, and Mediterranean herbs.

How to stew pollock

Pollock can not only be fried, but also deliciously stewed with the addition of a variety of additional ingredients. The process of preparing fillets or carcasses in this way takes 15-20 minutes, and the fish retains the maximum amount of nutrients. First, the pollock is fried until half cooked, and then poured with cream or sour cream, tomato sauce, milk, and vegetables (onions, carrots, lettuce, etc.) are added.

Recipes for cooking pollock in a frying pan

There are ways to make tasty and healthy fish. Adherents of a healthy diet will appreciate recipes for making stewed pollock; lovers of the classics will enjoy fried fish, with or without batter. Those who want to try something unusual should pay attention to the options with gravies and sauces. To get a tasty and beautiful dish, the main thing is to stick to the chosen recipe.

In beer batter

• Time: 30-40 minutes.
• Calorie content: 133 kcal per 100 grams.
• Purpose: dinner.
• Cuisine: Russian.
• Difficulty: medium.

You can prepare fried pollock with the addition of (light) beer. This dish can be an excellent snack or a full dinner. It is suitable for an everyday menu or a holiday meal. During the frying process, the alcohol completely evaporates, the fillet turns out tender, juicy and very tasty. Served with any side dish - potatoes, rice, vegetables.

Ingredients:

• flour – 400 g;
• pollock (fillet) – 1 kg;
• vegetable oil – 3 tbsp. spoons;
• light beer – 0.5 l;
• salt pepper.

Cooking method:

1. Rinse the fillet well and dry with napkins. Cut into pieces.
2. Add salt and season with spices and seasonings. Leave for 20 minutes.
3. Make the batter of a uniform consistency by mixing beer, flour, and black pepper in one container.
4. Heat the oil. Dip each piece in batter. Fry the fillet on both sides (2-4 minutes each).

In mayonnaise batter

• Time: 1-1.5 hours.
• Calorie content: 195 kcal.
• Purpose: second course.
• Cuisine: Russian.
• Difficulty: medium.

Fragrant pollock fillet in a frying pan in mayonnaise batter is an excellent option for a second meal or dinner. Fish with an appetizing, thin crust is easy to make; this low-calorie, satisfying dish for every day goes well with various side dishes and sauces. For piquancy, you can add your favorite seasonings and spices to the batter.

Ingredients:

• eggs – 5 pieces;
• mayonnaise – 200 g;
• fillet – 1 kg;
• wheat flour – 2 cups;
• vegetable oil – 3 tbsp. l.;
• lemon juice – 2 tbsp. l.;
• ground paprika, coriander – 20 g each;
• salt, ground black pepper.

Cooking method:

1. Rinse the pollock with running water.
2. Combine one spoon of oil, lemon juice, herbs, spices.
3. Brush the mixture onto the fish. Marinate for half an hour.
4. Beat the eggs well until smooth with mayonnaise, salt and pepper.
5. Gradually add flour. Knead the dough, similar in composition to thick sour cream.
6. Cut the fillet into portions. Heat oil in a frying pan.
7. Dip each piece into batter. Fry until golden brown.

In sesame

• Time: 30-40 minutes.
• Number of servings: 3-4 persons.
• Calorie content: 105 cal per 100 g.
• Purpose: dinner.
• Cuisine: Russian.
• Difficulty: medium.

If you want to please and surprise your family with something unusual, then you should cook fillet with sesame seeds. The aromatic seeds contain calcium, and pollock is a source of phosphorus. This combination of products is not only tasty, but also healthy. Sesame gives the fish a subtle, light nutty flavor, and the crust is crispy and beautiful. For frying, you can use sunflower or olive oil.

Ingredients:

• fish – 3 carcasses;
• frying oil;
• chicken eggs – 2 pcs.;
• milk – 1 tbsp. l.;
• sesame – 50 g;
• spices, seasonings.

Cooking method:

1. Wash the carcasses and chop into portions. Rub the fish with spices and seasonings. Leave for 15-20 minutes.
2. Rinse with water, dry with a paper towel.
3. Beat eggs with milk with a fork or whisk until foam appears.
4. Heat a frying pan with oil. Dip each piece in batter and roll in sesame seeds.
5. Fry over low heat so that the seeds do not burn.

In walnuts

• Time: about half an hour.
• Calorie content: 245 kcal.
• Purpose: lunch.
• Cuisine: Russian.
• Difficulty: medium.

If you are thinking about how to make delicious fish using an unusual recipe, try frying it in a walnut kernel breading. Thanks to the appetizing breading, the fillet will not fall apart, the maximum amount of its own juice and the beautiful shape of the dish will be preserved. If you need to quickly achieve the formation of a crust, then it is advisable to cook pollock in a small amount of vegetable oil.

Ingredients:

• walnut kernels – 200 g;
• sunflower oil;
• lemon – 1 pc.,
• fish fillet strips – 4 pcs.;
• dried porcini mushrooms – 40 g;
• salt pepper;
• fresh cilantro.

Cooking method:

1. Grind the nuts and mushrooms thoroughly until they form a powder.
2. Chop the cilantro with a knife.
3. Sprinkle the fillet with half the lemon juice. Roll in nut-mushroom powder.
4. Fry on both sides in hot oil. Sprinkle with cilantro before serving.

Fried with onions and carrots

• Time: 40 minutes.
• Number of servings: 1-2 persons.
• Calorie content: 95 kcal per 100 g.
• Purpose: dinner.
• Cuisine: Russian.
• Difficulty: medium.

A classic cold appetizer - pollock with onions and carrots. If you want to diversify the dish, then in addition to carrots and onions, you can add lettuce and tomatoes. Simple ingredients combine favorably, enhancing each other's taste. If you want a heartier dinner, serve the dish with boiled or fried potatoes or rice.

Ingredients:

• fish carcass – 1 pc.;
• onions – 2 heads;
• carrots – 1 pc.;
• wheat flour – 80 g;
• vegetable oil – 3 tbsp. spoons;
• salt, spices.

Cooking method:

1. Rub the fish with spices and salt and set aside for twenty minutes.
2. Roll the fish in flour.
3. Peel the vegetables, chop into half rings or cubes. Sauté until transparent.
4. Add pollock. Cook for 3-4 minutes on each side.
5. Place in a bowl and cool.

• Time: about an hour.
• Number of servings: 2 persons.
• Calorie content: 85 kcal.
• Purpose: lunch.
• Cuisine: Russian.
• Difficulty: medium.

Tender pollock in milk in a frying pan will be a hearty lunch for all family members. Use fresh or frozen carcasses (or fillets), low-fat milk (or medium fat). A strange combination of fish and milk for an inexperienced cook, you will definitely like it, because the dish will turn out tender and soft.

Ingredients:

• frozen carcasses – 2 pcs.;
• flour – 100 g;
• onion – 1 head;
• milk – 2/3 cup;
• salt, ground black pepper.

Cooking method:

1. Defrost the carcasses, rinse and cut into portions.
2. Heat oil in a frying pan.
3. Mix flour with salt and pepper. Dredge the fish pieces and fry on both sides.
4. Add the onion, chopped into rings. Cook until golden brown.
5. The next step is to pour milk into the contents of the pan.
6. Cover the dish with a lid, bring to a boil and simmer for 20 minutes over low heat.

Fried fillet with tomato sauce

• Time: 30 minutes.
• Number of servings: 2-3 persons.
• Calorie content: 115 kcal.
• Purpose: lunch, dinner.
• Cuisine: Russian.
• Difficulty: medium.

You can make fish fillet in tomato sauce. The dish contains few calories, but is tasty and nutritious. Thawed pollock is first lightly fried and then soaked in tomato sauce (sometimes replaced with grated fresh tomatoes). Before serving, the fish is decorated with fresh herbs (parsley or dill), lemon slices, and sprinkled with spices.

Ingredients:

• flour – 100 g;
• carrots, onions – 2 pcs.;
• fish fillet – 500 g;
• sugar – 1 tbsp. l.;
• eggs – 2 pcs.;
• tomato paste – 2 tbsp. l.;
• ground black pepper, salt;
• lemon juice – 2 tbsp. spoons.

Cooking method:

1. Rinse the fillet with running water, dry with napkins and cut into portions.
2. Then add salt, pepper, and roll in flour.
3. Beat the eggs a little, dip the pollock pieces. Fry the fish on both sides until golden brown.
4. Place the finished fillet in one layer on a wide plate (as in the photo).
5. Chop the onion into cubes, chop the carrots using a grater.
6. Sauté vegetables. Pour them with tomato paste (dilute a little with boiled warm water).
7. When the sauce boils, add lemon juice, sugar, and spices.
8. Pour over the fish and place the dish in the refrigerator to soak for 1-2 hours.

Stewed in sour cream

• Time: 30-40 minutes.
• Number of servings: 2-4 persons.
• Calorie content: 102 kcal.
• Purpose: dinner.
• Cuisine: Russian.
• Difficulty: medium.

A very appetizing and aromatic fish dish is pollock, stewed in sour cream or cream, which gives it softness and tenderness. Carrots make the fish rosy and golden. For emphasis, add a little fresh dill or dry oregano.

Ingredients:

• carcasses – 800 g;
• carrots – 2 pcs.;
• onion – 1 head;
• sour cream – 200 ml;
• sunflower oil;
• seasonings, spices.

Cooking method:

1. Peel the vegetables and finely chop them with a knife.
2. First fry the onion until translucent, then add the carrots.
3. Cut the prepared carcass into pieces and place with vegetables.
4. Mix the ingredients and simmer for about 10 minutes with the lid closed.
5. Add sour cream, spices and seasonings to the pan to taste.
6. Cover, cook for another 20 minutes.

Stewed with apples

• Time: half an hour.
• Number of servings: half an hour.
• Calorie content: 80 kcal.
• Purpose: lunch.
• Cuisine: Russian.
• Difficulty: medium.

An original, spicy and low-calorie version of preparing pollock is stewed fillet with the addition of sweet and sour apples. Thanks to the addition of soy sauce and lemon juice, the dish gets an interesting, pleasant and unusual taste. The fish is served hot and garnished with parsley sprigs before serving. If desired, fillets can be replaced with whole or cut into pieces carcasses.

Ingredients:

• green apples – 2 pcs.;
• soy sauce – 2 tbsp. l.;
• fillet – 300 g;
• lemon juice – 1 tbsp. l.;
• bell pepper – 1 pc.;
• fresh parsley - a bunch;
• onion – 1 head;
• vegetable oil for frying;
• salt, ground black pepper, paprika.

Cooking method:

1. Cut the fillet into strips. Pour soy sauce over the fish, add lemon juice.
2. Cut the onion into half rings, the pepper into strips.
3. Peel the apples and cut into thin slices.
4. Heat a frying pan with oil, fry the onion, then the apples and peppers until soft.
5. Add fish, simmer for 15-20 minutes with the lid closed.
6. Wash the parsley and chop finely. Sprinkle over the finished dish before serving.

Video

There are times in everyone's life when they need to stick to a diet and limit themselves to fried and fatty foods. Today's dish is just a gift for such occasions. Stewed pollock with onions and carrots is a recipe for the most delicate fish, which has a minimum of calories and maximum taste and benefits.

Somehow before I offered you a recipe for dietary flounder in the oven. I hope you have already tasted this yummy :).

Today we don’t need an oven, we’ll do everything in a frying pan. But stewed pollock with onions and carrots will nevertheless comply with all the rules of a healthy diet. No pre-frying, everything is light, tender, tasty and beautiful.

This method can be used to cook any white, non-bone fish.

Pollock stewed with carrots and onions recipe

We clean the pollock and rinse it well to remove any remaining scales.

We fillet the pollock. We will have pollock fillet stewed with vegetables.

When cooking fish, I always try to get rid of most of the bones. I don’t like it when people at the table have to constantly pick them out of their mouths. If this doesn't bother you, you can simply cut the fish into pieces. But filleting pollock is quite simple, and the convenience for eaters will greatly increase.

Cut the fillet into portions. My fish was large, I got 10 pieces. Please note that it is best to leave the skin on. This way the pieces will retain their shape.

Place the fish in a bowl, add salt, a little pepper, pour one tablespoon of vegetable oil and mix. Let it sit while we do the vegetables.

Peel and wash the onions and carrots. Cut the onion into quarter rings, grate the carrots on a coarse grater.

Pour a tablespoon of vegetable oil into the frying pan, immediately add the onions and carrots, turn on medium heat and simmer, stirring occasionally, for about 7-10 minutes. The vegetables should become soft without starting to fry. Now the fire can be turned off for a while.

Remove half of the stewed vegetables from the pan. Distribute the rest evenly over the bottom. On this vegetable “pillow” we place pieces of pollock, skin side up. If the fish does not fit in one layer, place the remaining pieces on top.

Cover the fish with the other half of the vegetables. Add bay leaf and allspice peas. Pour in 50 ml of milk or water.

This fish can be prepared in different ways. But one of the favorite options of many housewives is stewed pollock, a recipe with onions and carrots that we suggest you take note of. This is another simple, but nevertheless quite elegant way to create delicious food in a minimum of time.

Despite the lack of a distinct taste, pollock is a very popular dish on Russian tables. Fish goes well with vegetables, herbs, sauces and spices, and if desired, you can prepare a wide variety of dishes from it.

Stewed pollock with onions and carrots is especially good. It turns out very juicy, aromatic and bright in taste thanks to simple ingredients that are always on hand. Well, if we talk about the benefits, then eating such fish at least 2 times a week helps the body receive the amount of phosphorus, potassium, iodine and fluorine it needs.

Recipe for stewed pollock with carrots and onions

Fish prepared in this way retains a maximum of useful substances and microelements. This dish complements very well with a side dish of mashed potatoes with fresh herbs.

Ingredients:

• 1 kg pollock (about 4 medium carcasses);
• 3 large onions;
• 3 carrots;
• 30 ml odorless vegetable oil;
• 1 tbsp. water;
• salt pepper.

Preparation:

1. Cut the prepared fish carcasses into portions.
2. Grate the carrots and chop the onion into cubes or half rings.
3. Heat 30 ml of oil in a deep bowl and fry the slices (about 2 minutes on each side). As a result, a crust should form that will prevent the fish from falling apart.
4. Fry the carrots and onions too and add to the contents of the dish. Season all ingredients with salt and pepper.
5. Pour 1 tbsp into the fish. warm water, bring to a boil, reduce heat to medium, cover and simmer for about 40 minutes.

Juicy fish in creamy sauce

The fish turns out very juicy and aromatic, and the more onions and carrots you use, the tastier the “main character” of the dish will be.

Ingredients:

• 2 medium pollock carcasses;
• 2 onions;
• 3 carrots;
• heavy cream;
• salt.

Preparation:

Tender pollock fillet

To prepare this dish, it is best to use a casserole or thick-walled pan. This will reduce the time by almost 2 times.

Ingredients:

• 700 g pollock fillet;
• 3 onions;
• 4 tbsp. l. flour;
• 2 carrots;
• 3 sweet peppers (optional);
• salt, pepper to taste;
• 4 tbsp. l. tomato paste;
• 50 ml odorless vegetable oil.

Preparation:

1. Dredge fish fillets in flour. Do not spare the torment.
2. Heat a frying pan and fry the fish pieces until golden brown to maintain its juiciness and tenderness.
3. Separately, fry the carrots and onions.
4. Place the fillet fried until crusty, sautéed vegetables, pepper cut into strips, and tomato paste diluted in half a glass of warm water into a saucepan.
5. Reduce the heat to low, cover the dish with a lid and simmer for at least 20 minutes.

Pollock in Algerian

The basis of the dish is a traditional Algerian marinade - chermoula, which goes amazingly with fish compositions. It contains very aromatic herbs, garlic, cumin and other ingredients, which all together make the taste simply amazing.

Ingredients:

• 2 tsp. chermoula;
• 25 ml wine vinegar;
• 400 g pollock;
• 300 ml water;
• 2 cloves of garlic;
• 200 g onions (it is better to use red salad varieties);
• 200 g carrots;
• 250 g tomatoes;
• ¼ tbsp. finely chopped parsley;
• 45 ml olive oil;
• salt.

Preparation:

1. Prepare a marinade for fish: add parsley, oil, crushed garlic, vinegar to the chermoula and beat everything well with a fork.
2. Immerse the fish cut into pieces into the prepared marinade and let it sit for half an hour.
3. Fry the chopped onion and grated carrots together until golden brown, then add the tomatoes cut into slices and pour in water.
4. Simmer the vegetables for 5 minutes and add the pollock along with the marinade.
5. Close everything with a lid and simmer over low heat for about half an hour.

Pollock stewed with onions, carrots and mayonnaise

Fish prepared according to this recipe is an excellent alternative to fried pollock. The dish turns out very tender, very aromatic and incredibly beautiful.

Ingredients:

• 1 kg pollock;
• 1 carrot;
• 1 onion;
• 200 g mayonnaise;
• 100 g water;
• Bay leaf;
• 10 black peppercorns;
• salt.

Preparation:

1. Cut the washed fish into pieces and add salt.
2. Cut the carrots into thin circles, the onion into rings and half rings.
3. Pour oil into the frying pan and distribute the slices of carrots and onions, place pieces of pollock on top.
4. Dissolve mayonnaise in warm boiled water and pour it over fish and vegetables. Close the lid and simmer on the lowest heat for 20 minutes.
5. After this time, add a couple of bay leaves, peppercorns and simmer for another 20 minutes.

Pollock is one of the varieties of fish that is loved, perhaps, by everyone, young and old. Starting with the fact that it is easy and simple to clean, it is also easy to prepare. It is inexpensive, very tasty, even if you just fry it in a frying pan and roll it in flour. And it also has very few bones, especially small ones, which makes it one of the most favorite fish among children.

And the recipe and composition of the products are so simple that there is nothing special to share.

Today I offer one of these recipes. And if you have never cooked using it, then be sure to try it. You will like it!

Pollock with onions and carrots stewed in milk and sour cream sauce

We will need:

• pollock - 1 -1.2 kg (3 large fish)
• flour - 4 - 5 tbsp. spoons
• salt - to taste
• spices - to taste and desire
• oil - for frying (at least 0.5 cups)
• carrots - 1 piece (large)
• onion - 1 piece (large)

For the sauce:

• sour cream - 8 tbsp. spoons
• milk - 250 ml
• flour - 1.5 tbsp. spoon
• butter - 2 tbsp. spoons (40 g)
• salt, pepper - to taste
• nutmeg - a pinch

Frying fish

In this recipe, I decided to get a little creative and cook the fish not only with sour cream sauce, but also add milk to it. That is, our sauce will be similar to the famous and beloved “Bechamel”.

1. First, let's take care of the fish. Today I will use whole carcasses (if you can call them that). But in general, if you have fillet, then it will, of course, be much better.

There will be no need to remove bones from such fish. And if I were preparing the dish for the arrival of guests, I would certainly buy fillet in advance. Today the store didn't have it, so I had to buy whole fish. But it’s okay, we’ll cook it as it is. Moreover, there is also no time to fillet the fish.

2. Clean the pollock from the entrails and black film inside. Cut off the fins and thoroughly rinse the fish inside and out. The fish has small dark scales that do not need to be cleaned; they are easily and simply washed off if you rub them thoroughly.

3. Cut into pieces. You can change their size yourself. Some people like to cut the pieces thinner, while others like to cut them thicker. I have a fairly large fish, and I cut it into 4 pieces, that is, quite large pieces.

4. Salt the fish, sprinkle with spices, rub outside and inside, and let sit for 20 minutes so that the salt and spices penetrate into the flesh.

Today I decided to use ground coriander, a mixture of thyme and basil as spices, and I wanted to sprinkle the fish with cumin. I just wanted it and that’s it. I rubbed it in my palms and sprinkled it on the pieces. The smell was simply wonderful.

Goes well with fish and pepper. I also added a mixture of peppers, just a couple of pinches.

5. After the fish has sat for a while and absorbed all the tastes and smells, you can start frying. Pour oil into a frying pan and heat it thoroughly.

6. Pour flour into a flat plate. Dip each piece in flour and place in a heated frying pan.

There is no need to make the fire too high. Fish should be fried, not simmered or burned. About 3 - 4 minutes on each side will be enough, and you need to fry not only on the side, but also in the place of the cut (here the time can be only a minute, or one and a half).

At this stage it is important to retain the juices inside the fish. Therefore, fire and heat are important. If the heat is sufficient, the sides of the pollock will quickly become crusty and the juice will remain inside. If the fish languishes, the juice will leak into the oil. And then you have to pour it out. Conversely, if the fire is too high, the fish will quickly become crusty and remain raw inside. Which is also not the point.

Since we have a lot of fish, one batch is fried while the other waits its turn. There is no need to roll it in flour yet.

7. Place the fried fish on several layers of paper towels to allow excess oil to drain. There is no need to feel sorry for it, otherwise the dish will turn out to be too fatty.

By the way, if you still have a little free time, you can remove all the bones from the slightly cooled fish. Once it's fried, removing the seeds is pretty easy and quick!

8. While the fish is frying, let’s do the vegetables. Peel them, cut the onion into very thin half rings, and grate the carrots.

And at this stage there are two ways of further preparation.

• fry onions and carrots in a frying pan with oil
• do not fry, and leave raw

I choose the second option because I think that frying fish and even vegetables is too much! But I must mention some nuances: if you don’t fry the vegetables, they will crunch slightly on your teeth, especially the onions. But in its raw form it will better give its juice to the fish, and it will turn out more juicy.

This doesn’t bother me, and we all have a good attitude towards crispy onions. If this is not the case for you, then fry the onions and simply grate the carrots. Or you can pour boiling water over the onion and let it sit for a while to soften it.

If there is free time left, then while the fish is frying (we have time to turn it over in time), and at this time we prepare the Bechamel sauce

Preparing the sauce

1. Place the butter in a small frying pan or saucepan and let it completely melt and warm up.

2. Add flour and stirring constantly, lightly fry. That is, the flour should warm up rather than fry. At the same time, do not allow the color to change to brown.

3. Gradually pour in the milk, stirring constantly using a whisk. It will help break up all the lumps that will form from mixing the flour.

4. As the milk warms, the mixture will begin to thicken. At the same time, you must remember to stir it so that nothing burns.

Add a pinch of nutmeg to the sauce, it will give a wonderful nutty note of flavor.

5. When the mixture thickens, add sour cream and mix again. Add salt and pepper to taste.

Let it boil, but do not boil. Switch off. The sauce is ready.

Bake fish in the oven

1. Prepare a heat-resistant dish and place the fried pieces of fish in it, quite tightly to each other.

I have an oval shape and all the fish fit snugly into it.

2. Place a layer of onion on top, either boiled, fried, or raw. We looked at the pros and cons of both.

3. The next layer is carrots. This layer needs to be salted a little, otherwise the layer will stand out from the overall taste and remain unsalted.

4. And the final layer is Bechamel milk and sour cream sauce. We lay it out, trying to do it evenly, so that all the fish appear as if in a fur coat.

5. By this time, our oven should be preheated to 180 degrees. Place the mold with the ingredients in it. All this beauty will bake for 15 - 25 minutes, until the top is covered with a beautiful golden brown crust.

Once this happens, you can remove the pan from the oven. The dish is ready.

You can serve pollock either separately or with a side dish. As a side dish, you can use either green beans, vegetables baked in a grill pan, or potatoes baked in the oven.

If you do not use a side dish for the dish, then prepare a salad, preferably a vegetable one, or cucumbers with tomatoes, or. I decided to grate green radish with carrots and seasoned it with a mixture of sour cream and mayonnaise.

Serve the dish hot, laying out the pieces in layers. So that the top remains, as if in a fur coat.

The fish in this dish is not dry; we were able to retain the juice inside. We also added juiciness with fresh onions and fresh carrots. And the coating of sour cream and milk sauce helped maintain juiciness during baking.

What pleased me was that although the fish was fried, it turned out not at all greasy, like the whole dish.

And of course, the taste and smell are just crazy. I'd rather start eating. And this is the most important argument for preparing this dish more often.

By the way, for those who love mayonnaise, you can prepare the same dish under a mayonnaise coat. The entire recipe remains unchanged, and instead of Bechamel sauce, we simply coat the top layer with this sauce. We bake it the same way and eat it with pleasure.

This method is even faster than the one proposed. You won't have to waste time preparing the sauce.

It’s just worth noting that this dish will contain more calories. But if you don’t count calories while eating, then you will also like this option.

Bon appetit!

Pollock is considered the No. 1 dietary fish. It contains less than 1 gram of fat per hundred. And the calorie content is only 72 kcal. And a lot of easily digestible protein. She is a real find for those who watch their figure and adhere to a healthy lifestyle. The only thing that can negate all the benefits of eating pollock is the method of preparing it. One has only to fry it in breading, and it is “enriched” with carbohydrates, fats and carcinogens. To minimize the harm from heat treatment, it is boiled or stewed with vegetables.

It turns out not only useful, but also!

And in the microwave, pollock stewed with carrots and onions turns out especially tender. The pieces retain their integrity and the vegetables turn out neat. And it’s very easy to prepare!

Ingredients

• headless pollock – 2 small fish, or 600–700 g;
• onion – 1 fairly large head;
• carrots – 2 small or 1 medium;
• tomato – 1 medium;
• dill - a small bunch;
• salt and pepper - to taste.

How to cook pollock stewed with carrots and onions: recipe with step-by-step photos

You can cook delicious mussels in the microwave,

Wash the pollock thoroughly, remove the fins and tail, clean the fish from the insides, including the black film. Cut into portions and place in the pan in which you plan to cook. You can pepper the fish to taste.

Peel and cut the onion into rings and place on top.

Grate the peeled carrots on a grater with large holes, add to a common pan, spreading over the entire surface.

Cut the tomato into thin slices (or grate on the same grater), place on top of the carrots.

Chop the dill not very finely, you can cut it with kitchen scissors, this is very convenient. Sprinkle the contents of the pan with herbs.

Now pour in about one glass of water or so that the food is half hidden in the water.

Cover the pollock with carrots and onions and place in the microwave. Cook for 25 minutes at 800W.

And pollock, stewed with carrots and onions, is ready! Now, according to the rules of cooking in the microwave, you can add salt to the dish, or let everyone salt their own portion.

Some tips

• Begin cut the fish You can do it without waiting for it to completely defrost, it’s easier to maintain the integrity of the pieces.
• If you wish, you can remove the skin from a tomato. To do this, pour boiling water over the vegetable and keep it there for a couple of minutes. Then remove the skin.
• Spicy lovers can season the dish your favorite seasoning (ready-made or homemade), as well as black and red pepper. By the way, bell pepper can add an interesting flavor to stewed fish.
• Serve pollock best with mashed potatoes. Rice or buckwheat porridge will also work.