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Second course
Pollock with carrot and onion marinade

Pollock in Carrot and Onion Marinade

Pollock under a vegetable marinade — delicious and good for you. Fish belongs in everyone's diet, and pollock made this way turns out incredibly tasty and juicy. It's a dish for any occasion: nutritious, low in calories, and full of flavor. You couldn't ask for a better recipe!

sharlis

Recipe author

Composition / ingredients

Servings:

Pollock

600

Salt

Cloves

Flour

100

Carrots

Onion (medium)

Tomato paste

Allspice

Sugar

Water

Bay leaf

Vinegar

Vegetable oil

100

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 32 % 8 g

Fats 28 % 7 g

Carbohydrates 40 % 10 g

131 kcal

GI: 40 / 0 / 60

Cooking method

Step 1:

How do you make pollock in a carrot and onion marinade? Gather your ingredients. If the fish is frozen, thaw it ahead of time on the bottom shelf of the fridge — but not all the way, since it's easier to clean and cut while still partly frozen. Rinse it, cut off the fins and tail, gut it, and be sure to remove the black membrane inside the belly, which would otherwise turn bitter. Rinse the fish again and pat it dry with paper towels.
Step 2:

Cut the fish into 7 pieces. Coat each piece in a mix of salt and ground cloves. Let it marinate for 15 minutes.
Step 3:

Then dredge the fish in flour.
Step 4:

Pour refined vegetable oil into a skillet and heat it well. Here's an easy way to check the temperature: dip in a wooden spatula, and if bubbles gather around it, you're ready to fry. Add the fish pieces and fry them on both sides over medium heat until golden.
Step 5:

Transfer the fried pollock to a bowl and let it cool.
Step 6:

Take a medium onion. Peel it and slice it into thin half-moons. To keep the onion from stinging your eyes, rinse both the onion and the knife under cold running water before slicing; rubbing the cutting board with a piece of lemon keeps it from holding the smell. Cook the onion in a skillet with vegetable oil for about 5 minutes, until translucent. A pinch of salt will make it juicier.
Step 7:

Scrub the carrots well with a brush under running water, peel them, and grate them on the large holes of a box grater or cut them into matchsticks. How you cut them matters: grated carrots melt into the sauce and blend in evenly, while matchsticks hold their shape. Add them to the onion, stir, and simmer over low heat for another 5 minutes, until tender.
Step 8:

Stir the tomato paste into a cup of boiled water and pour it into the vegetables. Add the sugar (or a heat-stable sweetener), salt, whole peppercorns, and bay leaves. You can swap the tomato paste for canned tomatoes in their juice, fresh tomatoes, or ketchup. If you use a pre-made fish seasoning, read the label — if it already contains salt, keep that in mind when you season so you don't overdo it.
Step 9:

Simmer, stirring constantly, for 8–10 minutes, then remove the bay leaves. Pour in the vinegar, turn off the heat, and let it sit for 7 minutes.
Step 10:

Combine the cooled fish with the cooled marinade. Let it rest in the fridge for 2 hours, so the fish soaks up the flavors and is ready to eat. Garnish with lemon and fresh herbs to serve.

For this recipe, fresh fish is better than frozen — otherwise the finished fish can turn out dry.
Since everyone's tolerance for salt, sweetness, bitterness, heat, acidity, and spice is different, always add spices and seasonings to your own taste! When you're using a seasoning for the first time, keep in mind that some are especially easy to overdo — chili pepper, for example.
Use an oil with a high smoke point for frying! Every oil is only good up to a certain temperature — its smoke point, the point at which it starts to burn and forms toxic compounds, including carcinogens. Unrefined oils, with a few exceptions, have a low smoke point; they're full of unfiltered organic particles that scorch quickly. Refined oils stand up to heat better and have a higher smoke point. If you're cooking in the oven, in a skillet, or on the grill, make sure you're using an oil with a high smoke point. The most common high-smoke-point oils are refined sunflower, olive, and grapeseed oil.