Oven-Baked Pollock with Carrots and Onions

A simple, tasty and healthy dish for lunch or dinner! Pollock fillet with carrots and onions in the oven can be served as a separate dish or with any side dish to your taste. The fish turns out juicy and very tasty, so it will appeal to many people.
cook time: 1h
Liam Carson
Oven-Baked Pollock with Carrots and Onions

Nutrition Facts (per serving)

97
Calories
5g
Fat
3g
Carbs
11g
Protein

Ingredients (3 portions)

Basic:

Salt to taste
Ground black pepper to taste
Water 30 ml
Hard cheese 50 g
Tomato paste 1 tbsp
Carrot 1 pc
Bulb onions 1 pc
Vegetable oil 1 tbsp
Pollock fillet 400 g

Recipe instructions

Step 1

Step 1
How to bake pollock fillet with carrots and onions in the oven? Prepare all the necessary ingredients. If you have frozen pollock, then defrost it first. Read about all the intricacies of proper defrosting in a separate article, link at the end of the recipe.

Step 2

Step 2
Rinse and clean the fish well, divide the meat into pieces and remove the bones.

Step 3

Step 3
Wash the carrots, peel and grate on a medium grater.

Step 4

Step 4
Peel the onions and finely chop with a knife. Turn on the oven to 180 degrees in advance.

Step 5

Step 5
Pour vegetable oil into a frying pan and heat it. Read about how to choose the right oil in a separate article, link at the end of the recipe. Place the prepared onions and carrots on the heated oil. Add a little salt and ground black pepper and stir. Fry vegetables over medium heat until golden brown.

Step 6

Step 6
Grease a baking dish with vegetable oil. Read about how to choose a baking dish in a separate article at the link at the end of the recipe. Place the roasted vegetables in the pan; this will be a “pillow” for the fish.

Step 7

Step 7
Peel the garlic, finely chop it with a knife or pass it through a press and distribute it on top of the roast. Next, place the pollock fillet. The fish also needs to be lightly salted and peppered to taste. In a glass, dilute tomato paste with a small amount of water and pour this mixture over vegetables and fish so that it covers the contents by less than half.

Step 8

Step 8
Grate the hard cheese and sprinkle it on top of the fish. Cover the baking dish with foil. Place the fish in an oven preheated to 180 degrees and bake for about 25 minutes. The exact time depends on your oven. You can learn about the operating features of ovens by reading a separate article, link at the end of the recipe. Then remove the foil from the pan and bake for about 10 minutes until the liquid has completely evaporated. The cheese should melt.

Step 9

Step 9
Serve pollock with vegetables to the table, sprinkling fresh herbs on top. If desired, you can make a side dish of mashed potatoes or pasta for the fish. This dish is delicious both hot and cold. Bon appetit!

Additional rubrics

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