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Pan-Braised Pollock with Onion, Carrot, and Tomato

Pollock braised with onion, carrot, and tomato paste. Today we're making pollock braised with onion, carrot, and tomato paste — another easy pollock dish. Pollock has a lot going for it, which is why it's a regular on so many tables: it's a low-bone fish with mild, pleasant white flesh, no strong smell (unlike a lot of sea fish), and it's inexpensive. It's a joy to cook! This recipe gives you a full meal in one — fish already in its vegetable sauce. Add any side and dinner's on the table.

nanikiAuthor avatar
Recipe author
Pollock onion carrot tomato paste
Pollock onion carrot tomato paste
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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 88 % 14 g
Fats 6 % 1 g
Carbohydrates 6 % 1 g
71 kcal
GI: 100 / 0 / 0

Cooking method

Cooking time: 30 min

  1. Step 1:

    Step 1

    Gather the ingredients from the list. You can leave out the sour cream.

  2. Step 2:

    Step 2

    Clean the pollock — scale it, remove the innards, trim the fins, and cut off the tail (and head, if there is one). Cut into small pieces and season with salt and pepper.

  3. Step 3:

    Step 3

    Dredge the pollock pieces in flour. Brown them in a skillet on all sides, gradually adding the onion — cook until translucent — then the coarsely grated carrot.

  4. Step 4:

    Step 4

    Let everything cook together for a little while.

  5. Step 5:

    Step 5

    Make a sauce with the tomato paste. You have two options: 1) thin the tomato paste with water, season with salt and pepper, pour it over the fish and vegetables, and simmer until done; or 2) stir sour cream, salt, and spices into the tomato paste, thin with water, pour it over the fish, and simmer until done.

  6. Step 6:

    Step 6

    I went with the second option — I find it more tender and flavorful, and it's kid-friendly too.

  7. Step 7:

    Step 7

    Add the bay leaves and simmer for 10 minutes, covered.

  8. Step 8:

    Step 8

    And that's it — the dish is ready!

  9. Step 9:

    Step 9

    Pan-braised pollock with onion, carrot, and tomato paste is done.

  • Pan-braised pollock with onion, carrot, and tomato paste — simple and delicious.

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

  • Sour cream with 30% fat content - 340  kcal/100g
  • Sour cream of 25% fat content - 284  kcal/100g
  • Sour cream with 20% fat content - 210  kcal/100g
  • Sour cream of 10% fat content - 115  kcal/100g
  • Sour cream - 210  kcal/100g
  • Carrots - 33  kcal/100g
  • Dried carrots - 275  kcal/100g
  • Boiled carrots - 25  kcal/100g
  • Boiled pollock - 79  kcal/100g
  • Pollock fresh - 72  kcal/100g
  • Bay leaf - 313  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Tomato paste - 28  kcal/100g
  • Salt - 0  kcal/100g
  • Water - 0  kcal/100g
  • Onion - 41  kcal/100g
  • Wheat flour - 325  kcal/100g

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