Pollock baked with zucchini, tomatoes and bell pepper

A great simple dish for those who love fish and vegetables in any form! This dish will appeal not only to fish and vegetable lovers, but also to everyone who follows the figure and adheres to a healthy diet! Cook it very quickly and simply, so it will help out when you need to quickly prepare a hearty lunch or dinner for the whole family.

nasstin

The author of the recipe

Pollock baked with zucchini, tomatoes and bell pepper

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Composition / ingredients

servings:

Pollock fillet

600

Tomatoes

250

Bell pepper (I have frozen, you can take more or less - it's a matter of taste)

150

Onion

100

Zucchini

300

Vegetable oil (preferably olive oil)

Greenery

Herb mixture

to taste

A mixture of ground peppers

to taste

Salt (or lemon juice)

to taste

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 54 % 7 g

Fats 23 % 3 g

Carbohydrates 23 % 3 g

68 kcal

GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 35 min

Step 1:
Defrost the pollock fillets. How to properly cut a whole fish into fillets? Remove the tail, head and fins. Cut the carcass along the spine to the spine. Turn it on its side. With a sharp knife, cut the meat from the backbone bone. Turn the carcass over and cut the fillet from the other side. Clean the inside by removing the black film, as it is bitter and will spoil the taste. Use tweezers to remove the bones. Remove the skin from the fillet with a knife. Rinse and be sure to dry well.
Step 2:
Wash and dry the tomatoes, cut them into thin slices. Choose fleshy, juicy and dense fruits.
Step 3:
Peel the onion from the husk. Cut it into large half rings. Rinse the knife with cold water so that your eyes do not water.
Step 4:
Wash a medium-sized zucchini and dry it from excess moisture with paper towels. Cut the fruit into four pieces, and then crosswise. Small slices are obtained.
Step 5:
Take any heat-resistant baking dish with high sides. Chop the vegetables and immediately transfer them to the mold. Add Bulgarian pepper to tomatoes, zucchini and onions. I took frozen, but of course fresh pepper is perfect here. Vary the amount of vegetables according to your taste. By the way, any vegetables will do – be sure to try this dish with eggplant in season.
Step 6:
Pour refined vegetable oil with high smoking temperature on top. It's better to take olive oil, but, unfortunately, I didn't have it today, so I took sunflower oil. The oil is needed so that the vegetables in the oven do not dry out.
Step 7:
Add a little salt to the vegetables, sprinkle with Provencal herbs and mix. Seasonings can be taken at your discretion. Put the mold in a preheated oven to 200 degrees. Bake for about 20 minutes.
Step 8:
While the vegetables are baking, salt the pollock or sprinkle it with lemon juice, rub with a mixture of peppers or other favorite spices for fish.
Step 9:
Wash the greens (dill, parsley) and dry.
Step 10:
Finely chop the greens.
Step 11:
After 10 minutes, take out the form with vegetables, mix again. Return back to the oven and bake for about 10 more minutes, bringing them to readiness. Focus on the specifics of your technique.
Step 12:
Remove the mold from the oven, mix the vegetables again. Put the pollock fillets on top of them. Bake for another 8-10 minutes.
Step 13:
Our pollock with vegetables is ready. It remains only to put the dish on a plate and decorate with fresh chopped herbs!
Step 14:
Bon appetit!

This simple but very tasty dish is sure to please you and your family! Try it!

Never defrost the fish to the end if you have to cut it up! It is best to put it on the bottom shelf of the refrigerator and bring it to a slightly defrosted state. Then any manipulations, starting from cutting into steaks or large pieces and ending with cutting into fillets, will be successful. Completely unfrozen fish when butchered risks turning into a shapeless mass.

Which zucchini will work best? Choose young fruits with tender skins. Wash them and peel them. It is not necessary to cut off a very thin skin. If you use more mature zucchini, cut off the rough peel and cut out the middle with the seeds.

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 in this article !