Composition / ingredients
Step-by-step cooking
Step 1:
How to bake pollock with vegetables in the oven? Prepare the necessary ingredients. If the fish is frozen, defrost it at room temperature, or even better, leave it overnight in the refrigerator. Instead of tomato paste, you can use any tomato sauce.
Step 2:
Pre-peeled and washed carrots grate on a coarse grater. You can use a grater for Korean carrots.
Step 3:
Peel and wash the onion. Cut the onion into half rings.
Step 4:
Blanch the string beans in boiling water for 5 minutes. Drain the water. If the beans are frozen, it is not necessary to defrost them before blanching.
Step 5:
Wash the bell pepper, peel off the seeds and stems. Cut the pepper into thin strips.
Step 6:
Heat the vegetable oil in a frying pan. Fry the prepared onions and carrots over moderate heat until half cooked, stirring occasionally.
Step 7:
Put string beans and bell pepper in a frying pan, mix.
Step 8:
Dilute tomato paste with water, add to the pan with vegetables. Add a little salt, add basil and aromatic herbs, mix well. Spices and seasonings can be taken any according to your taste and preference.
Step 9:
Simmer vegetables on low heat for 2 minutes.
Step 10:
Wash the fish thoroughly. Cut the fins and tail with scissors, remove the black film inside the abdomen. Dry the fish with paper towels. Cut the pollock into pieces of the desired size, add salt, mix.
Step 11:
Put the fish in a baking dish. Spread the vegetable mixture evenly over the fish. Add bay leaf to the vegetables.
Step 12:
Bake pollock with vegetables in a preheated 180C oven for 25 minutes until cooked. The cooking time may differ from the specified one, as it depends on the individual characteristics of the oven. This must be taken into account.
Step 13:
Serve pollock with vegetables with any side dish or as an independent dish. Enjoy your meal!
Use oil with a high smoking temperature for frying! Any oils are useful only until a certain temperature is reached - the point of smoking, at which the oil begins to burn and toxic substances, including carcinogens, are formed in it.
Unrefined oils, with rare exceptions, have a low smoking point. There are a lot of unfiltered organic particles in them, which quickly begin to burn.
Refined oils are more resistant to heating, and their smoking point is higher. If you are going to cook food in the oven, on a frying pan or grill, make sure that you use oil with a high smoking point. The most common of the oils with a high smoking point: refined varieties of sunflower, olive and grape.
Keep in mind that everyone's ovens are different. The temperature and cooking time may differ from those specified in the recipe. To make any baked dish successful, use useful information about the features of ovens !
Any heat-resistant mold is suitable for this recipe: metal, ceramic or glass.
Caloric content of the products possible in the composition of the dish
- Sweet pepper - 27 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
- Fresh basil - 27 kcal/100g
- Dried basil - 251 kcal/100g
- Bay leaf - 313 kcal/100g
- Vegetable oil - 873 kcal/100g
- Tomato paste - 28 kcal/100g
- Salt - 0 kcal/100g
- Water - 0 kcal/100g
- Onion - 41 kcal/100g
- String beans - 24 kcal/100g
- Herb mixture - 259 kcal/100g
