Sautéed Pollock with Carrots and Onions in Tomato Sauce

Tender and very tasty. Iʼll want to do it again! Pollock with onions and carrots is fried in a frying pan and then stewed with the addition of tomato paste. The fish is saturated with the taste of vegetables and turns out very soft, juicy and aromatic. The dish is good for a family lunch or dinner.
cook time: 50 min
Maya Lindell
Sautéed Pollock with Carrots and Onions in Tomato Sauce

Nutrition Facts (per serving)

73
Calories
4g
Fat
4g
Carbs
7g
Protein

Ingredients (9 portions)

Basic:

Salt to taste
Ground black pepper to taste
Wheat flour 1.5 tbsp
Water 450 ml
Bay leaf 2 pc
Tomato paste 2 tbsp
Carrot 2 pc
Bulb onions 2 pc
Vegetable oil 3 tbsp
Paprika 1 tsp
Basil (dry) 1 tsp
Pollock 700 g

Recipe instructions

Step 1

Step 1
How to stew pollock with onions and carrots in a frying pan? Prepare the necessary products. If the fish is frozen, defrost it in the refrigerator in advance. Tips in the article at the link at the end of the recipe will help you defrost fish correctly.

Step 2

Step 2
Clean the pollock, cut off the fins and tail, remove the black film inside the belly. Wash the fish well and dry. Cut the pollock into portions and add salt.

Step 3

Step 3
Peel the onions, wash them, cut them into half rings or feathers.

Step 4

Step 4
Peel the carrots, wash them, grate them on a coarse grater.

Step 5

Step 5
Add vegetable oil to the pan, fry the onions over moderate heat, stirring, for about 3-4 minutes. Read about how to choose the ideal frying pan, as well as how to choose the right vegetable oil in separate articles, links at the end of the recipe.

Step 6

Step 6
Place carrots in the pan with the onions and stir. Fry the vegetables, stirring occasionally, until medium soft.

Step 7

Step 7
Bread the fish pieces in flour. You may need more flour. You can place pollock in a plastic bag with flour and shake lightly. The pieces will be evenly coated with flour. Or pour flour onto a flat plate and bread the pieces on both sides.

Step 8

Step 8
Heat vegetable oil in a frying pan. Fry the pollock over moderately high heat until lightly browned on one side.

Step 9

Step 9
Turn the fish pieces over to the other side and fry until golden brown.

Step 10

Step 10
Place the fried pollock in the pan with the vegetables.

Step 11

Step 11
Dilute tomato paste with water, add paprika, basil, ground black pepper. Choose spices and seasonings according to your taste.

Step 12

Step 12
Pour diluted tomato paste over the fish, bring to a boil, and add salt. Simmer the fish over low heat for about 20 minutes.

Step 13

Step 13
Add a bay leaf and turn the fish over to the other side if necessary. Simmer the pollock for about 10 more minutes. The cooking time will depend on the operating characteristics and the power of your stove. Focus on this.

Step 14

Step 14
Serve stewed pollock with carrots and onions with a side dish of potatoes, cereals or pasta. Bon appetit!

Additional rubrics

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