Pollock fillet with potatoes in the oven

The main dish and the side dish are prepared at the same time. As a child, I didn't like fish. Nothing. From the word at all. I ate only black caviar, which Dad brought in huge cans from business trips. Then I tried fried pollock and it became the only fish I've eaten for many years. Then I tasted hake, cod, dorado red fish. However, until now it is the pollock - technical fish, as it is called, for some reason remains the most beloved until now. I usually fry it with batter. However, this time I decided to cook it according to a new recipe.

Maria

The author of the recipe

Pollock fillet with potatoes in the oven

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Composition / ingredients

servings:

Pollock fillet

400

Potatoes

Mayonnaise

Olive oil

Spices dry (for fish)

Ground black pepper

to taste

Salt

to taste

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 32 % 7 g

Fats 23 % 5 g

Carbohydrates 45 % 10 g

116 kcal

GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 1 h 20 min

Step 1:
Prepare the ingredients. To prepare pollock fillets with potatoes in the oven, we will need pollock fillets, potatoes, mayonnaise, vegetable oil, spices for fish (optional), ground black pepper and salt.
Step 2:
Wash the fish fillet, dry it and cut into portions. You can use both fresh and frozen fillets. If you use frozen, then defrost, drain the released water, and squeeze the fish slightly.
Step 3:
Add 1 tablespoon of mayonnaise, fish spices and salt to the pollock.
Step 4:
Mix everything and leave to marinate for 20 minutes.
Step 5:
Wash, peel and slice the potatoes.
Step 6:
Grease the baking dish with vegetable oil. Lay out part of the potatoes.
Step 7:
Lay out the pieces of fish on top.
Step 8:
Put the remaining potatoes on the fish.
Step 9:
Season the potatoes with salt, pepper and grease with the remaining mayonnaise. Put the fish and potatoes in a preheated 180 ° C oven for 35-40 minutes.

Pollock is liked by almost all people, except very young children and those who do not like this fish. 100 g of the finished product contains 80 g of water, almost 16 g of protein and less than 1 g of fat. Also, the boiled product contains almost 1.5 g of calcium and only 50 mg of cholesterol.

Vitamins: A, PP, B1, B2, B6, B9, C, E.

Micro- and macroelements: chromium, sodium, potassium, zinc, calcium, iodine, fluorine, magnesium, selenium, phosphorus, sulfur, chlorine, iron, manganese, copper, cobalt, nickel, molybdenum.

Pollock is an ideal dietary food, especially since pollock meat has about the same amount of protein as chicken. So regular consumption of pollock in food helps to easily tolerate low-carb diets, and athletes will help to build muscle mass without the risk of gaining extra pounds.