Pollock fish brings easy comfort to the table with flaky fillets brightened by lemon and fragrant herbs. Golden olive oil melts into the tender layers as rosemary and garlic mingle with a splash of apple cider vinegar, while cherry tomatoes and baby spinach add fresh color and sweetness. Ready in under twenty minutes, this simple baked dish turns weeknight dinner into something special, perfect for sharing stories and laughter with every warm, coastal inspired bite.
Table of Contents
Why You’ll Love This pollock fish
- Deliciously mild flavor that pleases everyone.
- Quick to prepare, perfect for busy weeknights.
- Rich in protein and low in calories for a healthy meal.
- Versatile for various seasonings and sides.
- Eco-friendly choice, supporting sustainable fishing practices.
pollock fish
Ingredients
Equipment
Method
- Step 1: Pat the Fish Dry – Pat the pollock fish fillets dry with paper towels. This helps the coating stick better.
- Step 2: Prepare the Flour Mixture – In a shallow bowl, whisk together flour, salt, pepper, and paprika. This will be your seasoning base.
- Step 3: Beat the Eggs – In a second bowl, beat the eggs until smooth. This will help the breadcrumbs stick.
- Step 4: Mix the Breadcrumbs – In a third bowl, combine panko breadcrumbs and grated Parmesan cheese. This adds a nice crunch!
- Step 5: Dredge the Fillets – Dredge each fillet in the seasoned flour, shaking off excess. Make sure they are well coated.
- Step 6: Dip in Eggs – Dip the fillets into the beaten eggs, ensuring they are fully covered.
- Step 7: Coat with Breadcrumbs – Press the fillets into the breadcrumb mixture until evenly coated. This will give them a lovely crunch.
- Step 8: Heat the Skillet – Heat olive oil in a large skillet over medium-high heat. You want it hot but not smoking.
- Step 9: Cook the Fillets – Add the breaded pollock fillets and cook for 3–4 minutes per side, or until golden brown and cooked through.
- Step 10: Drain and Serve – Transfer the fillets to a plate lined with paper towels to drain any excess oil. Serve hot with lemon wedges and garnish with chopped parsley.
Notes
| Nutrient | Amount per Serving |
|---|---|
| Calories | 250 |
| Fat | 10g |
| Protein | 30g |
| Carbs | 20g |
Ingredients
Here’s what you’ll need to make a delicious baked pollock fish!
- 4 pollock fish fillets – about 6 ounces each
- 1 cup all-purpose flour – for dredging
- 1 teaspoon salt – to season
- 1/2 teaspoon black pepper – to season
- 1/2 teaspoon paprika – for flavor
- 2 large eggs – for binding
- 1 cup panko breadcrumbs – for crunch
- 1 tablespoon grated Parmesan cheese – for added taste
- 2 tablespoons olive oil – for drizzling
- 1 lemon – cut into wedges for serving
- Fresh parsley – chopped, for garnish
How to Make Pollock Fish
This quick and easy baked pollock fish recipe is perfect for a healthy weeknight meal. With a preparation time of just 15 minutes and a cooking time of 8 minutes, you can have a delicious seafood dish ready in no time!
Step 1: Pat the Fish Dry
Pat the pollock fish fillets dry with paper towels. This helps the coating stick better.
Step 2: Prepare the Flour Mixture
In a shallow bowl, whisk together flour, salt, pepper, and paprika. This will be your seasoning base.
Step 3: Beat the Eggs
In a second bowl, beat the eggs until smooth. This will help the breadcrumbs stick.
Step 4: Mix the Breadcrumbs
In a third bowl, combine panko breadcrumbs and grated Parmesan cheese. This adds a nice crunch!
Step 5: Dredge the Fillets
Dredge each fillet in the seasoned flour, shaking off excess. Make sure they are well coated.
Step 6: Dip in Eggs
Dip the fillets into the beaten eggs, ensuring they are fully covered.
Step 7: Coat with Breadcrumbs
Press the fillets into the breadcrumb mixture until evenly coated. This will give them a lovely crunch.
Step 8: Heat the Skillet
Heat olive oil in a large skillet over medium-high heat. You want it hot but not smoking.
Step 9: Cook the Fillets
Add the breaded pollock fillets and cook for 3–4 minutes per side, or until golden brown and cooked through.
Step 10: Drain and Serve
Transfer the fillets to a plate lined with paper towels to drain any excess oil. Serve hot with lemon wedges and garnish with chopped parsley.
Recipe Snapshot
| Feature | Details |
|---|---|
| Category | Main Course |
| Cuisine | Seafood |
| Prep Time | 15 minutes |
| Cook Time | 8 minutes |
| Extra Time | 0 minutes |
| Total Time | 23 minutes |
| Dietary | Healthy |
| Serves | 4 |
| Best Served | Hot with lemon wedges |
Pro Tips for Making pollock fish
- Pat the fish dry before seasoning for better flavor absorption.
- Experiment with different herbs like dill or parsley for a fresh twist.
- Use lemon juice instead of vinegar for a bright, zesty finish.
- Check for doneness by flaking the fish with a fork; it should be opaque.
- Serve with a side of steamed veggies for a complete meal.
How to Serve this pollock fish
- Serve with a squeeze of fresh lemon for a zesty kick.
- Pair with steamed broccoli or asparagus for a healthy side.
- Top with a light mango salsa for a tropical twist.
- Enjoy over a bed of quinoa or brown rice for a filling meal.
- Garnish with fresh herbs like parsley or dill for added flavor.
- Serve alongside a crisp green salad with a vinaigrette dressing.
- Wrap in lettuce leaves for a fun, low-carb option.
- Accompany with a side of roasted sweet potatoes for a sweet contrast.
Make Ahead and Storage
Storing and enjoying your baked pollock fish is easy with these tips:
Storing Leftovers
- Allow the fish to cool completely before storing.
- Place leftovers in an airtight container.
- Refrigerate within two hours of cooking.
- Consume within 2-3 days for best quality.
Freezing
- Wrap the cooled fish tightly in plastic wrap.
- Place it in a freezer-safe bag or container.
- Label with the date and type of dish.
- Freeze for up to 2-3 months for optimal taste.
Reheating
- Thaw frozen pollock fish in the refrigerator overnight.
- Reheat in the oven at 350°F (175°C) for about 10-15 minutes.
- Use a microwave on medium power for 2-3 minutes, checking frequently.
- Ensure the fish reaches an internal temperature of 145°F (63°C) before serving.
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FAQs
Here’s a helpful FAQ about this recipe:
1. Is pollock a good fish to eat?
Absolutely! Pollock is a nutritious fish that is low in calories and high in protein. It’s also a good source of omega-3 fatty acids, which are beneficial for heart health. Many people enjoy its mild flavor and flaky texture, making it a versatile choice for various recipes.
2. Why is pollock fish so cheap?
Pollock is often more affordable than other fish due to its abundance and the efficiency of its fishing methods. It is primarily harvested in large quantities from sustainable fisheries, which helps keep the prices lower. Additionally, it is commonly used in processed foods, which can also contribute to its lower cost.
3. Is pollock a bottom feeder fish?
No, pollock is not considered a bottom feeder. It typically inhabits the mid-water column of the ocean and feeds on smaller fish and zooplankton. This feeding behavior contributes to its clean taste and makes it a popular choice for seafood lovers.
4. Which is better, fish cod or pollock?
Both cod and pollock are excellent choices, but it often comes down to personal preference. Cod has a firmer texture and a slightly sweeter flavor, while pollock is milder and flakier. Nutritionally, they are quite similar, so you can choose based on your taste or the specific recipe you’re preparing.
Final Thoughts
We hope you’re as excited to try this quick and easy baked pollock fish recipe as we are! It’s a delightful way to bring the taste of the sea to your table without the fuss. Enjoy every bite, and remember, cooking can be a joyful adventure. So gather your loved ones, share this meal, and create some wonderful memories!