Stewed pollock with zucchini. Tender, aromatic, juicy fish stewed with zucchini. To prepare pieces of fried pollock with vegetables, we will need

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Pollock holds the record for the lowest fat content. At the same time, this fish contains protein, which is so valuable and useful for our body, in particular for losing weight. If you want to get a slim figure without fasting and strict diets, then make it a rule to have a “fish dinner” 3-4 times a week. Baked fish with vegetables is best suited for this. In addition to the pollock used in this recipe, often cook fish such as hake, sea bass, lemonema, telapia, pelengas, pike perch, river trout, tuna, dorado, sea bass, pike, crucian carp. All these varieties will be useful for your diet, but only if prepared correctly - bake the fish, stew, cook it or grill it, but under no circumstances fry it in oil or deep-fry, otherwise it will benefit your figure and the body, such a dish will not bring.

So, today we are preparing baked pollock with vegetables in the oven according to all the rules of dietary nutrition. I liked baking it in the sleeve, which I advise you to do - the fish and vegetables do not splash the oven, and the dish turns out juicy and unusually aromatic. There is no need for oil at all to prepare it, because thanks to the juice from the fish and vegetables, which does not flow out of the sleeve, nothing burns. Let's get started.

Recipe for baked pollock fillet with vegetables

• Ingredients for 2 servings:


• pollock fillet - 300-400 grams


• zucchini - 1 medium


• broccoli - 200 grams


• tomato - 2 pcs.


• parsley and dill


• herbs de Provence spices

salt and pepper to taste

Cooking method

I usually buy pollock fillets frozen, so I defrost them completely before cooking. After this, I sprinkle dry Provençal herbs, ground black pepper and salt on both sides. I use a minimum of salt, and sometimes no salt at all, this way the taste of the fish is better felt.

I first place a “pillow” of vegetables in the sleeve, then carefully place the pollock fillet on it. I tie the sleeve on both sides, pierce it in several places with a needle or a sharp toothpick so that the sleeve does not burst during baking.

Then I cover the baking dish with a sheet of foil, since the sleeve from below can still leak and then this juice “burns” on the baking sheet.

Baked pollock with vegetables in the oven takes about 20 minutes. The temperature for baking should be no more than 180 degrees.

If you want to cook the same dish in a multicooker, then you can safely set the time to 30 minutes by selecting the “Baking” or “Roasting” mode, depending on the functions of your model.

I don’t take the pollock out of the oven right away, I let it stand and rest in the warmth for another 5-10 minutes, then I cut the sleeve and put the baked fish and vegetables on plates.

It turns out very tasty and healthy, and most importantly - dietary. By eating this way in the evening, you will never feel cravings and will fall asleep peacefully.

And remember that in the same way you can cook not only pollock with vegetables in the oven, but also many other types of fish that are listed at the beginning, as well as white poultry meat - turkey. I also tried baking beef meatballs in a sleeve with vegetables, it turned out no less tasty, but the aroma was simply divine. Try and experiment, change vegetables, fish and meat to suit your taste. Bon appetit and a beautiful figure!

Dishes of fish baked in the oven with various vegetables and various sauces are a great addition to the menu. Any white fish without a pronounced marine smell is suitable for this recipe - cod, pollock, pike perch. Good cod is difficult to buy, but pollock and pike perch are frequent guests on our menu. I love cooking from, it’s very convenient that frozen pollock can be found in almost any store on the way home. I propose to prepare a simple, tasty, healthy second course with a side dish - pollock baked with potatoes, zucchini and sweet peppers in the oven with cheese.

Compound:

• Pollock - 2 pieces
• Potatoes - 2-3 pieces
• Onions - 2 pieces
• Zucchini - 1 small piece
• Sweet pepper (Bulgarian) – 1 piece
• Salt – 2 teaspoons
• Sour cream - 3-4 tablespoons
• Dill, cilantro (optional), parsley - a few sprigs
• Seasoning - dried basil, coriander (optional), ground black pepper
• Hard cheese – 100 grams
• Butter for greasing the baking dish

How to cook Pollock baked in the oven with zucchini and potatoes

Defrost the pollock at room temperature, wash it, and gut it if necessary (pollock is usually sold gutted). Cut off the fins, dry, cut into portions, and add a pinch of salt.

Prepared pollock pieces

Boil the potatoes in their skins in advance, peel, cool, and cut into slices.

Prepared potatoes

Cut the onion into half rings, add a pinch of salt and mash.

Prepared onions

Peel the pepper from seeds and stalks, cut into large strips.

Prepared pepper

Peel the zucchini (if it is very young, it is not necessary to peel it), cut into thin slices.

Prepared zucchini

Grease the baking dish generously with butter. Lay out in layers: 1) potatoes,

Place a layer of potatoes

2) half an onion,

Onion layer
Layer of fish
Pepper layer

5) zucchini,

Layer of zucchini

6) the second half of the onion,

Add the rest of the onion

In a separate bowl, prepare the sauce - mix sour cream, fresh and dried herbs, and a pinch of salt.

Sour cream sauce

Spread the sour cream sauce on the top layer.

With sour cream sauce

Grate the cheese on a medium grater, sprinkle on the fish baked with vegetables, season with coriander, ground black pepper and place in an oven preheated to 180 degrees for 30-40 minutes.

With grated cheese

The easiest way to determine whether pollock baked with vegetables is ready is by looking at the zucchini. Prick the zucchini, if it is ready, then you can turn off the oven.

Pollock with potatoes and zucchini with cheese in the oven

Ready-made pollock with vegetables, sour cream sauce and cheese can be served directly in the frying pan.

Ready dish

Or place on plates and garnish with fresh herbs.

Pollock with zucchini and potatoes in the oven

Pollock baked in the oven with potatoes, zucchini, peppers and onions with sour cream sauce and cheese is ready. Bon appetit!

In the “” section, I read a wish to publish more dishes with zucchini. That’s what I do: I offer a recipe for cooking fish with zucchini. The dish is dietary, tasty and easy to prepare. We will cook fish and zucchini in a pressure cooker (pressure cooker). But, if desired, you can cook this dish in a regular slow cooker in the “baking” or “stewing” modes. You can use any fish; in this recipe, pollock is an example.

Ingredients:

• zucchini
• bulb onions
• tomatoes
• carrot
• garlic
• sour cream
• vegetable oil – 1 tbsp.
• salt, ground pepper - to taste

How to cook fish with zucchini:

The number of products is arbitrary. The composition of the products can be easily changed.

So, pour vegetable oil into the bottom of the multicooker, add randomly chopped onions and grated carrots.

Then, add the zucchini cut into slices (first cut off the skin from the zucchini). Sprinkle the food with salt and a mixture of ground pepper.

Place a layer of tomatoes on the layer of zucchini, sprinkle with chopped garlic and add a little salt.

The time has come for pollock: wash it, cut it into portions, lightly salt and pepper and coat it with sour cream. Place the fish in a multi-cooker bowl. We finish the layers with onions.

In the program menu, select the “stew” mode (in my multicooker, in the “healthy eating” submenu) and simmer for 10 minutes after building pressure.

An interesting combination - fish stewed with zucchini, isn't it? Vegetables go well with fish, complementing its taste. In addition, the dish is ultimately considered independent.
This is a very simple fish recipe. The fish turns out tender, soft and juicy. Stewed vegetables are also very tasty.

Fish fillet (hake, pollock, cod) - 800 g
Onion - 2 pcs.
Carrots – 1 piece
Tomatoes - 2 pcs.
Zucchini - 1 piece
Bell pepper - 1 piece
Soy sauce - 3 tbsp. spoons
Vegetable oil - 3 tbsp. spoons

1. Wash the fish fillet thoroughly and cut into medium-sized pieces. Salt and pepper to taste. If you have soy sauce, you can add a few tablespoons and then let the fish sit for about 30 minutes.

2. Chop the onion and send it to fry in a frying pan.

3. While the onion is frying, chop the bell pepper into rings. We also send it to fry.

4. Cut the zucchini into cubes and mix with vegetables in a frying pan. Fry the vegetables over low heat until light golden brown.

5. While the vegetables are roasting, chop the parsley. It will serve as an addition and decoration.

6. Tomatoes should be crushed in a blender and pour the resulting fruit drink over our vegetables. There are two options: fry the fish along with vegetables and then pour fruit juice over it, or place it raw in the dressing - this way it will turn out boiled and stewed. Do what you like best.

7. Stew fish with vegetables for about 25 minutes over low heat and under a closed lid.

Can be served as a separate dish or with a side dish.

Pollock is not only a healthy product, but also very tasty.

Fish goes well with various vegetables, sauces and spices, and goes well with any cereal side dishes.

The friendship between pollock and onions and mayonnaise is especially successful. Shall we bake it in the oven?

Pollock in the oven with mayonnaise and onions - general cooking principles

Frozen pollock carcasses or fillets are more often found on sale. In any case, the fish must be thawed properly before cooking. Do not place the product in warm water or heat it in a microwave oven. It's best to leave it on the bottom shelf of the refrigerator. If there is a need to use a microwave oven, then you need to select the appropriate thawing mode for fish.

The prepared product is thoroughly washed and cut into portions. The fillet can be cut smaller into strips or cubes. Next, it is marinated in mayonnaise with spices. Onions can be immediately added to the fish or used as a top or bottom layer in a mold.

What else is used in similar dishes:

Potatoes, tomatoes and other vegetables;

Lemon, various spices.

Pollock in the oven, the average temperature is set to 180-200 degrees. In terms of time, 20-30 minutes is enough for the fish, but it is worth considering the cooking time for additional products. For example, potatoes need on average 30 to 45 minutes.

Pollock in the oven with mayonnaise and onions

A simple recipe for pollock with onions and mayonnaise in the oven. You only need 3 ingredients. You can use chopped pieces or fillets; the cooking time will only increase slightly.

Ingredients

300 g pollock;

Two onions;

Four spoons of mayonnaise;

Salt and pepper.

Preparation

1. Cut the fish into small pieces, sprinkle with salt and pepper, rub well with your hands.

2. Peel the onions, cut them into half rings, place them on a small baking sheet, greased with oil or in a baking dish.

3. Place fish on top in a thick layer.

4. Pull a piece of foil over the pan and place the fish in an oven preheated to 180 degrees.

5. After 15 minutes, remove the foil, increase the temperature in the oven to 200 degrees and cook for about another quarter of an hour.

Pollock fillet in the oven with mayonnaise and onions (with cheese)

A version of an incredibly juicy and tasty dish of pollock with mayonnaise and onions in the oven. Fillet is used here, as it is more convenient to eat with a cheese crust.

Ingredients

600g pollock fillet;

150 g onion;

Salt pepper;

150 g cheese.

Preparation

1. Rinse the fillet, wipe with napkins, cut crosswise into small pieces.

2. Cut the onion into thin rings or half rings.

3. Wash the lemon and roll it vigorously on the table to squeeze out more juice. Let's cut it. Squeeze half of it to the pollock, and send the juice from the second part of the citrus to the onions. Mix it immediately and knead it.

4. Add mayonnaise to the pollock, pepper, add a little salt. We remember that mayonnaise also contains it. Stir.

5. Sprinkle the greased form with half the onion, place the fish in mayonnaise, and also sprinkle the second part of the onion on top.

6. Grate the cheese and cover the pollock with a fur coat.

7. Place the dish in an oven preheated to 180 degrees, bake for 30-40 minutes, depending on the thickness of the layer. Make sure that the cheese crust does not burn.

Pollock in the oven with mayonnaise, onions and potatoes

A very tasty and satisfying, but easy to prepare dish of pollock in the oven with mayonnaise, onions and potatoes.

Ingredients

0.8-1 kg pollock;

2-3 onions;

3-4 tablespoons of grated cheese;

5-6 potatoes;

Oil, fish spices, salt.

Preparation

1. Cut the gutted, washed pollock into pieces. Add 1 tsp. spices for fish or select seasonings to suit your taste. Add a little more than half of the mayonnaise and stir it all well. Let the pollock marinate for at least thirty minutes.

2. During this time, you need to peel the potatoes, cut them into slices, make the thickness of the pieces within 4 mm, simply chop the onion into strips.

3. Pour a spoonful of vegetable oil into the mold and spread the layer. Mix the potatoes with the rest of the mayonnaise and add salt. You can add any other seasonings, but remember that they will also flow down from the fish and saturate the vegetable. Place the potatoes in the bottom of the prepared pan.

4. Sprinkle a layer of onion.

5. Place the pollock marinated in mayonnaise. Pour all the liquid from mayonnaise, spices and fish juices on top.

6. Put the dish to bake. First hold at a temperature of 200 degrees for 30-35 minutes.

7. Now take out the fish and lightly sprinkle with grated cheese to create a light crust.

8. Put the pollock and vegetables back in the oven and bake until done.

Pollock in the oven with mayonnaise, onions and tomatoes

Recipe for a wonderful vegetable dish of pollock in the oven with onions, tomatoes, mayonnaise. Choose good and ripe tomatoes for cooking; it will taste better with them.

Ingredients

600 g pollock;

3 onions;

25 g plums. oils;

3 tomatoes;

130 g cheese.

Preparation

1. Cut the onion into large pieces, put it in a frying pan with melted butter, fry a little over medium heat. As soon as the pieces become transparent, turn it off.

2. Cut the pollock into portions, add 100 ml of mayonnaise to it, add spices, mix. If you have free time, then let the fish lie for a while and marinate.

3. Place a layer of onion sautéed in oil in the mold, followed by pollock in mayonnaise with spices.

4. Cut the tomatoes into circles, but not very thinly. Coat all the fish pieces.

5. Spread mayonnaise on top of each tomato. Cover the entire dish with grated hard cheese.

6. Place in the oven to bake for 30-40 minutes. The temperature for pollock is 180-190 degrees.

Pollock in the oven with mayonnaise, onions and carrots

A recipe for wonderful fish in mayonnaise is up your sleeve. Choose juicy vegetables; the dish will turn out very tasty, rich, and tender.

Ingredients

2 carrots;

1 kg pollock;

3 onions;

1 bell pepper;

4 tablespoons of mayonnaise;

1 tsp mustard;

1 clove of garlic;

Salt and pepper.

Preparation

1. Cut the fish into portions. You can also use fillet. Throw it into a bowl.

2. Add mustard, pepper, a couple of pinches of salt to the mayonnaise and stir. Pour over pollock. Mix. While we prepare the other ingredients, let it marinate.

3. Peel the carrots. We cut them into circles. Pour on top of the pollock.

4. Now peel the onion, cut it into half rings, and also put it in a bowl.

5. Let's deal with pepper. Cut in half, remove the seeds, chop into strips, and add to the total mass.

6. Stir everything together with the fish, transfer the pollock with vegetables into a sleeve or into a baking bag, and tie the ends. Use a needle to make 3-5 holes on top.

7. Cook in the oven for 40 minutes at 180 degrees. If desired, the pollock with vegetables can be browned at the end. To do this, the package must be carefully cut and unfolded to the sides.

Pollock in the oven with mayonnaise and onions on zucchini

Pollock in the oven turns out delicious not only with potatoes, but also with zucchini. The dish is tender, juicy, and prepared with hard cheese.

Ingredients

2-3 small zucchini;

1 kg pollock fillet;

150 g cheese;

250 g onions;

Spices for fish, salt.

Preparation

1. Cut the onion into rings and sprinkle the bottom of the greased pan in an even layer.

2. Cut the pollock fillet into pieces. Add half the mayonnaise to it, add seasonings for fish, stir. Leave for a quarter of an hour.

3. For now, let's cut the zucchini. It is advisable to use small and young vegetables so that the rings are not very large. Grate the cheese.

4. Place the fish on the onion.

5. Now comes the zucchini pieces. They can be laid out simply in an even layer or overlapped a little, depending on the quantity, but the layer should not be too dense and thick.

6. Add salt to the second part of the mayonnaise, stir, grease the pieces with zucchini.

7. Bake pollock at 200 degrees for 20 minutes.

8. Take it out, now sprinkle with grated cheese. Cook at the same temperature for about twenty minutes.

Pollock in the oven with mayonnaise and onion in small pieces

Recipe for a wonderful baked pollock fillet dish. Additionally, you will need cheese; you can use absolutely any kind.

Ingredients

400 g pollock fillet;

100 g onion;

100 g cheese;

Salt, garlic clove;

20 g butter drained. for form;

2 tbsp. l. croutons for the mold.

Preparation

1. Cut the pollock into small pieces, about 10-15 grams, you can make cubes or strips, whichever suits you best. Throw it into a bowl.

2. Add onions cut into small cubes. If desired, you can add more than the specified amount.

3. Now add mayonnaise, squeeze out one clove of garlic, add grated cheese, and salt. You can throw in ready-made seasonings for fish.

4. Stir the mass well, which will resemble minced meat in consistency.

5. Grease the mold, sprinkle with crackers. Place the dish.

6. Place in the oven for 35 minutes, bake the pollock at 200 degrees.

Pollock in the oven with mayonnaise and onions - useful tips and tricks

Is there a little mayonnaise missing? Add a few spoons of sour cream to the sauce; the taste will not suffer.

Not all cheese melts and is suitable for baking pollock. Use good durum varieties.

You cannot refreeze pollock; the taste and nutritional value of the fish will suffer. If there are a few pieces left, they can be boiled, fried, or used for fish salad. Or just marinate in the same mayonnaise, the product will last in the refrigerator for another 2 days.

Lemon juice is a wonderful addition to pollock. This product perfectly enhances the taste, and the crusts with zest will relieve dishes, cutting boards and hands from the unpleasant fishy smell.