Pan-Stewed Pollock with Onions and Tomato Paste

A delicious, simple and healthy pollock dish! Pollock is a fish that is not only very tasty, but also healthy. But the preservation of nutrients in this product depends on the method of preparation. The best way to process fish is stewing. Pollock goes well with vegetables such as onions and carrots; they mask the specific taste of fish, making the dish especially tasty. Pollock stewed with onions can be served with any side dish to your taste. Rice, pasta, stewed vegetables or potatoes work well.
cook time: 50 min
Ivy Ramsay
Pan-Stewed Pollock with Onions and Tomato Paste

Nutrition Facts (per serving)

69
Calories
3g
Fat
4g
Carbs
9g
Protein

Ingredients (2 portions)

Basic:

Salt to taste
Ground black pepper to taste
Water 100 ml
Tomato paste 2 tbsp
Carrot 1 pc
Bulb onions 1 pc
Vegetable oil 1 tbsp
Paprika to taste
Pollock 400 g

Recipe instructions

Step 1

Step 1
Letʼs prepare the ingredients for the dish. Defrost the pollock, if it was frozen, wash it thoroughly under running water, cut it into portions. It is easier to cut the fish while it is still slightly frozen. Pollock can be divided into small fillet pieces and the bones removed, which in turn reduces the time of heat treatment of the fish and, accordingly, allows you to retain more nutrients in it.

Step 2

Step 2
Peel the onions and cut them into small cubes.

Step 3

Step 3
Wash the carrots, peel and grate on a medium grater. If you wish and taste, you can finely chop the carrots into strips or cubes, as you like.

Step 4

Step 4
Pour vegetable oil into a frying pan (it is better to use a thick-bottomed, deep or cast iron frying pan). Turn on the fire and let it warm up. Place cooked onions and carrots in heated vegetable oil.

Step 5

Step 5
Fry the vegetables until the onions are transparent. Add tomato paste and spices to the vegetables: ground black pepper, paprika and salt to taste. stir and simmer over medium heat for about 5 minutes.

Step 6

Step 6
We add cooked pollock to the vegetables. Add spices to taste: ground black pepper, paprika and salt. Pour in water, mix the ingredients so that the pollock is completely covered with liquid. Cover the pan with a lid and simmer over low heat for about 30 minutes. The heat treatment time depends on the amount of ingredients and the size of the fish pieces. The liquid in the pan should almost completely evaporate within the specified time.

Step 7

Step 7
The dish is ready. Pollock stewed with onions is ready. Can be served with or without a side dish of your choice, with bread and fresh herbs. Bon appetit!

Additional rubrics

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