Pollock Braised in Tomato Sauce
A delicious fish dish with vegetables — perfect for treating your family and friends! This braised pollock in tomato sauce is a real crowd-pleaser. The fish turns out so zesty and fragrant it's downright mouthwatering. The recipe calls for canned diced tomatoes, but fresh ones work just as well — in that case, add a splash of tomato juice, since canned tomatoes come packed in their own juice while fresh ones don't bring any extra liquid.
jakalka
Recipe author
Pollock Braised in Tomato Sauce
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 53 %
9 g
Fats 12 %
2 g
Carbohydrates 35 %
6 g
75 kcal
GI:
50
/
17
/
33
- Fish is digested and absorbed far more easily than, say, pork or chicken, and saltwater fish is even better for you — along with phosphorus, it's rich in iodine and fluorine. Fish is a great choice for heart-healthy and lighter eating, so it's worth putting on your table often. You can fry it, bake it, braise it, or steam it — each way is good in its own right. This recipe walks through braising pollock until it's juicy and swimming in fragrant tomato sauce. 1. Peel the onion, then cut it into dice. 2. Pour the olive oil into a skillet and set it over the heat. 3. In the hot oil, sauté the onion until translucent. 4. Add the canned tomatoes along with their juice. 5. At the same time, sprinkle in the sugar, pour in the soy sauce, and season with fresh thyme. 6. Bring the fragrant sauce to a boil, then stir in the extra tomato sauce. 7. Cook over low heat for 5 minutes. 8. Meanwhile, cut the pollock fillet into serving pieces and nestle them into the sauce. 9. Cover the skillet and braise the fish for about 10 minutes, until tender. Serve the pollock in tomato sauce on its own or with a side of potatoes, garnished with a few fresh thyme leaves if you like. Enjoy!
Caloric content of the products possible in the composition of the dish
- Tomatoes - 23 kcal/100g
- Boiled pollock - 79 kcal/100g
- Fresh pollock - 72 kcal/100g
- Thyme - 101 kcal/100g
- Dried thyme - 276 kcal/100g
- Thyme - 276 kcal/100g
- Soy sauce - 51 kcal/100g
- Onion - 41 kcal/100g
- Olive oil - 913 kcal/100g
- Brown Sugar - 394 kcal/100g
- Hot tomato sauce - 99 kcal/100g
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