Pollock in tomato sauce is a simple and appetizing dish that can be easily prepared at home. Moreover, it has high nutritional value, which is especially relevant in the winter period. Nutritionists recommend increasing seafood consumption during the cold season. Pollock, familiar to many since Soviet times, is an excellent choice right now. Shall we start cooking?
Ingredients:
4 pollock fillets;
2 tablespoons of flour;
2 tablespoons of vegetable oil;
1 onion;
1 carrot;
1 can of tomato paste (250 g);
1 cup of water;
salt, pepper, and spices to taste.
Preparation:
Thaw the fish, rinse thoroughly, and pat dry. Dice the onion and carrot into small cubes. Heat the vegetable oil in a skillet and sauté the vegetables until golden brown.
Add the tomato paste and water, mix well. Bring to a boil, then reduce the heat and simmer for 3–5 minutes. Season the sauce with salt, pepper, and spices to taste.
Dredge the pollock fillets in flour and fry in the skillet on both sides until golden brown. Then add the fried fish to the sauce and simmer on low heat for about 20 minutes.
Pollock in tomato sauce is best served with rice or mashed potatoes.
Health Benefits of the Product
Pollock is an excellent source of protein, necessary for growth and tissue repair, as well as for maintaining healthy hair and nails.
It contains vitamin A, which is important for eye and skin health, as well as vitamin D, which aids in calcium absorption and supports bone health. Pollock also contains vitamin B12, essential for the normal functioning of the nervous system and the formation of red blood cells.
Pollock is rich in iodine and selenium—a powerful antioxidant that protects the body from free radicals, which can damage cells and lead to various diseases.
Additionally, pollock contains omega-3 fatty acids, which help lower cholesterol levels in the blood, reduce inflammation, and improve cardiovascular health.
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