Today we will prepare a healthy, tasty and low-calorie dinner of pollock baked in foil in the oven with vegetables. The beauty of this dish is that it will take you a few minutes to prepare it, which is especially valuable for working mothers and wives. It is also a great budget recipe for nutritionists and those who are jealous of their weight.
Ingredients:
Pollock - 600 g
Bulb onions - 1 pc.
Carrots - 1 pc.
Zucchini - 200 g
Tomato - 1 pc.
Sea salt - to taste
Ground black pepper - to taste
Lean oil - 1 tablespoon
Any greens - a couple of twigs
Preparation:
1. To prepare pollock with vegetables, we need all the products on the list. Pre-defrost the fish, clean it from entrails and scales, if any. Peel the onions and carrots, wash all vegetables under running water, dry with paper towels.
2. Cover the refractory form with foil so that it hangs along the edges, grease it slightly with lean oil, preferably refined. Put onion sliced into half rings and carrots on the bottom of the dish.
3. Cut the young zucchini and ripe tomato into small slices, add them to the pan to the rest of the vegetables.
4. Cut the pollock into small pieces, remove the black film inside the belly, put the fish in a mold. You need to put fish pieces and vegetables in such a way that they alternate, so the tough carrots with zucchini will cook, and the fish will turn out to be tasty and juicy.
5. Next, sprinkle the dish with vegetable oil, salt with good quality sea salt, and pepper if desired. Put the sprigs of your favorite greens on top, dill is perfect with fish, I added it for flavor. Now the foil needs to be wrapped on all sides.
6. Preheat the oven to 180 degrees, put a dish with pollock in it, bake for 25-30 minutes. About 10 minutes before the end of cooking, the foil can be opened and the dish can be slightly browned.
7. Pollock baked in foil in the oven with vegetables is ready.
Serve the prepared fish with vegetables as an independent dish, but you can additionally boil the rice - it will just be perfect to taste with it.
Enjoy!
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