What could be tastier and healthier than a properly prepared dish? Oven pollock with carrots and onions is ideal for a hearty lunch or dinner.
Pollock is one of the inexpensive types of fish that anyone can afford. Cooking is pretty simple. A particularly good moment - there are no small bones in this fish, so it can be given even to children. Having cooked pollock in the oven on a light vegetable "pillow", we will get a balanced dish, which will have a minimum of calories.
You can serve fish with vegetables with low-fat sour cream or yogurt. It would be nice to add juicy ripe tomatoes, cucumbers, a little aromatic fresh herbs.
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Ingredients:
Pollock - 300 g
Carrots - 1 pc.
Onions - 1 pc.
Vegetable oil - 2 tbsp.
Salt, pepper - to taste
Description:
Prepare all products that are listed. Remove the pollock carcass from the freezer the day before. It would be best to wrap it with tracing paper and put it on the bottom shelf of the refrigerator - after 8 hours the fish will defrost perfectly on its own.
The carcass, if necessary, must be cleaned of entrails, be sure to rinse and dry with kitchen paper towels. Then cut the pollock into portions. If desired, the fish can be simply cut in half or milled.
Peel and rinse the onion. Cut into half rings.
Peel and wash the carrots. Cut into large plates, cubes or circles. Vegetables should be coarsely sliced so that they look pleasant after the cooking process.
Preheat the oven by setting the temperature to 180 degrees. Then take a ceramic mold and oil it well. Put the carrot and onion slices inside.
Gently lay the fish pieces on top of the vegetables. Add salt, pepper, spices and any herbs to taste.
Seal the form with foil and put in the oven. Cook the fish for 20 minutes, then remove the foil and bake the dish for another 10 minutes.
Bon Appetit!
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