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Microwave Pollock with Onion in Sour Cream

A super-quick, tasty, and nourishing dish — give it a try! Microwave pollock with onion in sour cream is one of those recipes that saves the day when there's no time to cook but you still want something hot, or need to feed the family well.

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Pollock in the microwave with onions in sour cream
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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 71 % 12 g
Fats 18 % 3 g
Carbohydrates 12 % 2 g
82 kcal
GI: 100 / 0 / 0
  • Both grown-ups and little ones will happily dig into this fish. If you prep all the ingredients ahead of time, layer them in a dish, cover it, and stash it in the fridge, then all that's left later is to pop it in the microwave and hit the right setting. That's a real lifesaver when you need a quick bite of hot, homemade food before dashing off again.
  • First, prep the fish. It should be thawed ahead of time, of course, but in a real pinch you can use the microwave's defrost setting. Rinse the thawed fish and cut it into serving pieces. You can cut the pollock into steaks, or fillet it and cut the fillet into a few pieces. A small fish fillet can even be left whole.
  • Peel the onion and rinse it under water. Wash and peel the carrot. Cut the onion into half-rings or quarter-rings, and grate the carrot on the coarse side of a box grater. You can skip the carrot and use just onion if you prefer.
  • Use a microwave-safe dish — glass or ceramic. Layer the onion on the bottom, the carrot on top, then the fish. Season with salt and ground black pepper. Freshly ground pepper gives a brighter, more refined flavor.
  • Add the sour cream, stir everything together, and put it in the microwave. Cook on full power for 5 minutes, then check the fish. It should be fully cooked — you'll know because the flesh pulls away easily from the bones and the fish turns from translucent to opaque white. The carrot and onion should be tender by then too.
  • Keep microwaving in short bursts of a few minutes, checking each time. All told it takes about 15 minutes. You'll only need to fuss like this the first time — after that you'll know how long your particular microwave needs and can just set the time.
  • Serve the fish hot. Round it out with any side you like, or just some good bread.
  • Enjoy!

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

  • Onion - 41  kcal/100g
  • 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
  • Fresh pollock - 72  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Salt - 0  kcal/100g

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