Pollock with potatoes in foil

Healthy juicy fish for your diet! Pollock with potatoes in foil is a dish for those who prefer to eat right, dieting or watching their figure. The way in which the fish is baked in foil helps to preserve all its nutritional and taste properties. After all, in this case, pollock is cooked in its own juice, soaked in the aromas of spices and vegetables.
Anastasiya╬Author avatar
The author of the recipe

Composition / ingredients

servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 53 % 9 g
Fats 24 % 4 g
Carbohydrates 24 % 4 g
87 kcal
GI: 100 / 0 / 0

Cooking method

Cooking time: 1 h

1. First of all, you need to turn on the oven at 200 degrees Celsius.

2. Pollock fillets are well washed under water, dried with paper towels and cut in half or into portions, depending on the size of the fish fillet. From the specified amount of ingredients, 6 servings are obtained.

3. Peel and wash potatoes. Cut the potatoes into thin enough plates so that they have time to cook during the time that the pollock fillet is baked.

4. Rinse the asparagus under running water and dry it out on a towel.

5. Prepare 6 sheets of foil for baking. Put a layer of sliced potatoes and asparagus on a sheet of foil. Season the vegetables with salt and ground black pepper. Then sprinkle the vegetables with olive oil. Put the pollock fillets on top of the vegetables. Also season it with salt, pepper and spices for fish (you can buy ready-made in the store). Also sprinkle the fish fillets with olive oil and pour lemon juice.

6. Wrap the foil with fish and potatoes in a kind of bag or "knot", tightly pinching the edges so that air does not get in and the oil and juice that is formed during baking does not leak out. Do the same with each sheet of foil and each piece of pollock. In total, you should get 6 "knots", equally filled with fish fillets and vegetables.

7. Put the "knots" of foil on a baking sheet and put in a preheated oven to bake for half an hour.

After the specified time, remove the baking sheet from the oven and unfold the "knots" from the foil. Transfer the pollock fillets, potatoes and asparagus to serving plates. Garnish the finished dish with green onions and lemon slices and serve immediately.

Bon appetit!

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

  • Ripe potatoes - 80   kcal/100g
  • Baked potatoes - 70   kcal/100g
  • Mashed potatoes - 380   kcal/100g
  • Boiled potatoes - 82   kcal/100g
  • Potatoes in uniform - 74   kcal/100g
  • Fried potatoes - 192   kcal/100g
  • Lemon - 16   kcal/100g
  • Lemon zest - 47   kcal/100g
  • Asparagus - 20   kcal/100g
  • Boiled pollock - 79   kcal/100g
  • Fresh pollock - 72   kcal/100g
  • Ground black pepper - 255   kcal/100g
  • Green onion - 19   kcal/100g
  • Salt - 0   kcal/100g
  • Spices dry - 240   kcal/100g
  • Lemon juice - 16   kcal/100g
  • Olive oil - 913   kcal/100g

Similar recipes