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Baked Pollock with Potatoes and Mayonnaise

Fish baked with vegetables—what could be better? Pollock with potatoes and mayonnaise is a delicious, hearty dish that's perfect for any family dinner or Sunday lunch. Paired with potatoes, broccoli, and carrots, baked pollock is even more wholesome and appetizing, and a creamy mayonnaise sauce keeps the fish moist and flavorful.

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Pollock with potatoes in mayonnaise
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 45 % 9 g
Fats 30 % 6 g
Carbohydrates 25 % 5 g
104 kcal
GI: 80 / 0 / 20
  • Preheat the oven to 325°F (160°C). Clean the fish: scale it, trim off the fins and tail, slit the belly and remove the innards, and take out the dark membrane running along the backbone. Rinse the pollock well under running water and pat dry with paper towels. Lay the fish on a cutting board and cut it into medium pieces about 2 inches thick. Put the pieces in a bowl and season with salt and ground black pepper. Spread flour on a flat plate and dredge each piece of pollock on all sides. Pour half the oil into a large skillet, heat it, and fry the fish over medium heat until golden, about 3 minutes per side, then transfer to a plate. Peel, wash, and dry the vegetables. Slice the onion into half-rings, coarsely grate the carrot, cut the potatoes into thin rounds, and break the broccoli into florets. Pour the remaining oil into the skillet, add the onion, carrot, and potato, and fry over low heat for 10 minutes, stirring occasionally. Season with salt to taste and take the skillet off the heat. Transfer the vegetables to a deep baking dish. Arrange the fried pollock on top and tuck the broccoli florets between the pieces. In a bowl, thin the mayonnaise with the water, adding salt or other spices if needed. Pour it over the fish and vegetables to coat. Bake in the preheated oven for 20–25 minutes. Serve the baked pollock with potatoes and broccoli hot. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Ripe potatoes - 80  kcal/100g
  • Baked potatoes - 70  kcal/100g
  • Mashed potatoes - 380  kcal/100g
  • Boiled potatoes - 82  kcal/100g
  • Potatoes in uniform - 74  kcal/100g
  • Fried potatoes - 192  kcal/100g
  • Carrots - 33  kcal/100g
  • Dried carrots - 275  kcal/100g
  • Boiled carrots - 25  kcal/100g
  • Boiled pollock - 79  kcal/100g
  • Fresh pollock - 72  kcal/100g
  • Broccoli - 33  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Whole durum wheat flour fortified - 333  kcal/100g
  • Whole durum wheat flour, universal - 364  kcal/100g
  • Flour krupchatka - 348  kcal/100g
  • Flour - 325  kcal/100g
  • Salad mayonnaise of 50% fat content - 502  kcal/100g
  • Light mayonnaise - 260  kcal/100g
  • Provencal Mayonnaise - 624  kcal/100g
  • Provencal mayonnaise - 627  kcal/100g
  • Table mayonnaise - 627  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Salt - 0  kcal/100g
  • Water - 0  kcal/100g
  • Onion - 41  kcal/100g

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