POLLOCK HEALTH BENEFITS RECIPES
FISH FINGER HOT DOGS RECIPE | BBC GOOD FOOD
A twist on a classic fish finger sandwich the whole family will love. Try Paul AInsworth's trick of lightly salting the cod to firm it up before cooking – it's a game-changer
Provided by Paul Ainsworth
Categories Dinner, Lunch
Total Time 45 minutes
Prep Time 30 minutes
Cook Time 15 minutes
Yield 4
Number Of Ingredients 10
Steps:
- If you have time, lightly season the fish with sea salt flakes up to an hour before coating them, then cover and chill to firm it up. Put the flour mixed with some salt and pepper in a shallow bowl, then the beaten egg and breadcrumbs in another two bowls. Working in batches, coat the fish in the seasoned flour first, then shake off any excess and dip in the egg, followed by the breadcrumbs, then put the coated fish fingers on a plate. Can be done a day ahead and kept chilled overnight.
- Pour enough oil into a large frying pan so that it covers the base. Heat the oil over a medium-high heat, then fry the fish fingers in batches until golden on each side and cooked through (approx 3-4 mins each side). Drain on kitchen paper, season with sea salt, then transfer to a low oven to keep warm while you make the sauce.
- Put the gherkins in a bowl and mix with the mayonnaise and lemon juice. Split the hot dog buns, toast the cut-side under the grill, then spread each roll with 1 tbsp of the mayonnaise mixture, add a handful of lettuce, then a hot fish finger on top. Serve with the lemon wedges for squeezing over.
Nutrition Facts : Calories 601 calories, FatContent 29 grams fat, SaturatedFatContent 6 grams saturated fat, CarbohydrateContent 59 grams carbohydrates, SugarContent 10 grams sugar, FiberContent 4 grams fiber, ProteinContent 25 grams protein, SodiumContent 1.3 milligram of sodium
TOMATO & THYME COD RECIPE | BBC GOOD FOOD
Ready in 20 minutes and low fat, this fish dish is great for a Monday night when you'd rather be on the sofa than in the kitchen
Provided by Good Food team
Categories Dinner, Main course, Supper
Total Time 20 minutes
Cook Time 15 minutes
Yield 4
Number Of Ingredients 7
Steps:
- Heat 1 tbsp olive oil in a frying pan, add 1 chopped onion, then fry for 5-8 mins until lightly browned.
- Stir in a 400g can chopped tomatoes, 1 heaped tsp light soft brown sugar, the leaves from a few sprigs of thyme and 1 tbsp soy sauce, then bring to the boil.
- Simmer 5 mins, then slip 4 cod fillets into the sauce.
- Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes.
Nutrition Facts : Calories 172 calories, FatContent 4 grams fat, SaturatedFatContent 1 grams saturated fat, CarbohydrateContent 7 grams carbohydrates, SugarContent 6 grams sugar, FiberContent 1 grams fiber, ProteinContent 27 grams protein, SodiumContent 1.11 milligram of sodium
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TOMATO & THYME COD RECIPE | BBC GOOD FOOD
Ready in 20 minutes and low fat, this fish dish is great for a Monday night when you'd rather be on the sofa than in the kitchen
From bbcgoodfood.com
Total Time 20 minutes
Category Dinner, Main course, Supper
Cuisine Mediterranean
Calories 172 calories per serving
From bbcgoodfood.com
Total Time 20 minutes
Category Dinner, Main course, Supper
Cuisine Mediterranean
Calories 172 calories per serving
- Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes.
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Now this is one that will get your attention! Asian cuisine is well known for its fast and easy to cook style. Add Alaska Pollock into the mix and you'll have a tasty recipe!
From sodelicious.recipes
Reviews 5
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From sodelicious.recipes
Reviews 5
Total Time 10 minutes
Cuisine Asian
Calories 309 calories per serving
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- Set on the prepared rack and bake until lightly browned and opaque in the center, 12 to 15 minutes. Serve with lemon wedges.
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Aug 29, 2017 · Among the most notable of pollock health benefits are weight management, aiding in the treatment of cancer, preventing cardiovascular disease, helping promote fertility and …
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Dec 17, 2018 · Broil. To crisp pollock fillets for a texture reminiscent of grilled fish, use the broiler; grill grates can cause the delicate meat of pollock to fall apart. A thin layer of olive oil on the baking pan prevents the fillets from sticking. Olive oil has 40 calories and 5 grams of fat per teaspoon, so use it sparingly.
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May 05, 2022 · Place the frozen pollock in the pan and cook for about 5 minutes per side after dusting with refined white flour. Of course, the actual cooking time depends on the thickness of the fillets. Put the frozen fillets on the grill as another option. Preheat the oven to 425 degrees Fahrenheit and bake frozen pollock.
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Dec 09, 2019 · Dust the pollock with fine white flour and place the frozen pollock in the pan and fry for about 5 minutes per side. Of course, the exact cooking time depends on the thickness of the fillets. Another option is to put the frozen fillets on the grill. Preheat your indoor or outdoor grill to about 375 degrees Fahrenheit.
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May 02, 2022 · There are numerous health benefits to Cod and Pollock, and both types of fish are excellent sources of these nutrients. The omega-3 fatty acids in pollock contribute to heart health. ... They are similar in texture and can be substituted for cod in most recipes. Pollock is sustainable and is an excellent option for seafood lovers. Pollock …
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