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Baked Pollock with Cheese in Béchamel

Wonderfully tender fish in a creamy béchamel sauce! Baking the fish in pieces lets the sauce soak in from every side, keeping it tender and soft. The béchamel gives it a gently sweet, creamy flavor with a buttery richness. This fish is well worth making.

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Pollock fillet with cheese in the oven
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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 52 % 12 g
Fats 35 % 8 g
Carbohydrates 13 % 3 g
127 kcal
GI: 33 / 0 / 67
  • The classic version uses pollock, but you can make it with any other white fish, such as hake. Gut the fish and remove the head, fins, and tail. Rinse it under running water and pat it dry with paper towels. You can cook the fish whole, but it's better to cut it into portions ahead of time — it looks nicer on the plate and the pieces soak up more sauce. Cut the pollock into serving-size pieces. On a plate, mix salt and ground black pepper and rub the mixture over every piece on all sides. Without browning it first, lay the fish straight into a baking dish and start the sauce. In a heavy-bottomed saucepan or small skillet, melt the butter — don't let it brown, just melt; watch it closely. Add the flour and stir well right away with a spatula to keep it from lumping or scorching. It helps to warm the milk first, in the microwave or on the stove. Pour the warm milk into the butter-flour mixture in a thin stream, stirring constantly so the sauce comes out smooth and even. Add a little salt, stir, and simmer over low heat for 5–7 minutes until thickened. Grate the cheese on the coarse side of a box grater, stir half of it into the sauce, and season with the dry fish seasoning and ground pepper. Stir until the cheese fully melts in, then turn off the heat immediately. Pour the béchamel over the fish in the baking dish and scatter the remaining grated cheese on top. Bake in an oven preheated to 350°F (180°C) for 25 minutes. By then the fish will be cooked through, the sauce thickened, and the cheese browned to a golden crust. Serve hot with tomatoes and fresh herbs. Enjoy!

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

  • Tomatoes - 23  kcal/100g
  • Whole cow's milk - 68  kcal/100g
  • Milk 3.5% fat content - 64  kcal/100g
  • Milk 3.2% fat content - 60  kcal/100g
  • Milk 1.5% fat content - 47  kcal/100g
  • Concentrated milk 7.5% fat content - 140  kcal/100g
  • Milk 2.5% fat content - 54  kcal/100g
  • Boiled pollock - 79  kcal/100g
  • Pollock fresh - 72  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Whole durum wheat flour fortified - 333  kcal/100g
  • Whole durum wheat flour universal - 364  kcal/100g
  • Flour krupchatka - 348  kcal/100g
  • Flour - 325  kcal/100g
  • Butter 82% - 734  kcal/100g
  • Amateur unsalted butter - 709  kcal/100g
  • Unsalted peasant butter - 661  kcal/100g
  • Peasant salted butter - 652  kcal/100g
  • Melted butter - 869  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Salt - 0  kcal/100g
  • Spices dry - 240  kcal/100g
  • Fresh frozen soup greens in a package - 41  kcal/100g
  • Greenery - 41  kcal/100g

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