Sauteed Pollock Recipes
Stephany Tousley
Healthy, filling and delicious, this Alaska pollock recipe with noodles, vegetables and Chinese five spice is perfect for a simple stir fried fish dinner. You can make it in less than 15 minutes, which makes it a great meal for busy families!
Fish is a great source of protein and a healthy option that I try to eat at least once a week with my family. So, I'm delighted to be working with the Alaska Seafood Marketing Institute to share one of their Alaska pollock recipes.
The great thing about Alaska pollock is that it's a sustainable choice as well as being wild and natural. The fish is not farmed and so has a natural diet in the clean waters of the Pacific Ocean. It's free from artificial colours, preservatives and pesticides as well as any GMOs.
Alaska pollock has a low fat content of less than 1%. It is also a protein powerhouse containing 16g of easily digestible protein per 85g portion as well as 285mg of Omega 3s. Eating complete high quality protein helps to maintain a lean body mass, regulates metabolism and builds stronger muscles.
As well as these health benefits, Alaska seafood is also a great source of vitamins E, C, D and A and the minerals zinc, iron, selenium and calcium. You can find out more about the health benefits of Alaska Seafood here.
This simple fish supper recipe is made from frozen Alaska pollack which you can buy in many supermarkets. The main ingredients also include dried egg noodles, stir fry vegetable mix, soy sauce and Chinese five spice.
You can use fresh vegetables for the stir fry or a frozen stir fry vegetable mix. If you use frozen vegetables it turns this into a great store cupboard recipe as you can make it even when you don't have any fresh ingredients!
It's perfect for those days when you get home from work tired and want a healthy nutritious meal but without having to prep lots of veg. Of course, I'm not saying you have to use frozen vegetables. Just that you can.
If you want to spice up the recipe a little then add some extra chilli oil or fresh sliced chilli peppers when you serve it. I also liked a little sesame oil stirred into mine for that lovely nutty flavour.
Corina Blum loves easy healthy recipes that taste great and often involve spices. She's a big fan of air frying and loves developping recipes inspired by global flavours. As well as a food content creator shes also a busy mum of two children.
Wicked good recipe. Super fast, easy and TASTY as hell! I added a little sesame oil w/the vegetables and didn't have chili oil so added about a teaspoon of hot chili paste. So easy to adapt too for shrimp, scallops, chicken, etc.! Plus, you can add whatever vegetables you have on hand. We had broccoli, carrots (I julienned) and red peppers. The fish picked up the flavors well. All I can say is: mmmmm!
Thanks for sharing this - it's one of my resolutions this year to eat more fish. I absolutely love fish, but always forget to plan it in on my meals plans for some reason. Need to change that this year as fish is so good for us! Eb x
Rock codfish is also known as Pacific Ocean perch. It is an excellent white-fleshed fish, making it one of the best options for quick and easy meals. It is a favorite in both Asian and American cuisines.
While making the soy sauce, the soybeans are soaked in water for several hours. Then the fermented soybeans have been steamed. Wheat is roasted, ground into flour, and mixed into the steamed soybeans.
Delicious! I had no idea that marinating rock cod could transform the texture into something so juicy, without losing its distinctive flaky texture. I let the fish marinate while I made a batch of sauteed veggies, just about 30 minutes, and it was full of flavor and fried up to a beautiful caramel color.
I am a passionate cook, recipe developer, author, and food photographer with 14 years of food blogging experience. Inspired by my French and Italian heritage, I work with other chefs, both foreign and domestic, and have had countless discussions with chefs at famous restaurants globally. I enjoy sharing these creative culinary delights in simple, straightforward, easy-to-understand recipes.
Cut bell peppers in half; discard seeds and membranes. Place bell peppers, skin sides up, on a baking sheet; flatten. Broil 10 minutes or until blackened. Add ancho; broil 2 minutes. Place bell peppers in a paper bag; close tightly. Let stand 5 minutes; peel. Place bell peppers, ancho, 1/4 teaspoon salt, and next 8 ingredients (through bread) in a food processor; process until smooth.
Heat a large skillet over medium-high heat. Sprinkle 1/4 teaspoon salt over fish. Coat pan with cooking spray. Add fish to pan; cook 6 minutes on each side or until desired degree of doneness. Top with sauce; serve with lemon wedges.
I wish halibut wasn't so expensive because I love this dish. I'm sure tilapia would be fine at any rate but it really isn't quite the same. The sauce is easy. I did roast my own peppers tonight but substituting jar roasted peppers would work too to save time. It goes together quickly. Definitely a keeper recipe.
Another Cooking Light winner. I reconstituted the ancho in a small amount of boiling water for 20 min, before adding the ancho and liquid to the blender. I also used jarred roasted red peppers instead of roasting my own to cut down on the prep time. We made this with steel head trout and baked it with the sauce on top, although it would be great on any fish.
I made a substitution of fish by using walleye. The romesco sauce was delicious. I can see using this as a sauce spread on tortilla for fish taco sort of dish, or using it with chicken, pork or beef, or other sea food like shrimp or scallops. Loved it as something new to my recipe book. Definitely will make this again.
This sauce is VERY flavorful. The dried ancho chili adds a wonderful smokiness, and it is very complementary to the halibut. I served it with roasted butternut squash, which added some sweetness/richness to contract the romesco and sauteed chard with garlic and lemon zest. Highly recommend a Vouvray as a wine pairing to complement the romesco. Delicious!
This was my first time using dried ancho and I thought the taste of it was a bit too smoky. Also, my grocery store was out of red bell peppers (crazy, huh?) so I got a yellow one. The sauce was more orange than the picture and didn't look as pretty but was still delicious. There was a ton of sauce; more than enough to cover the fish. I also used pollock rather than halibut but I think any white fish would work well. I liked the nutty rice a lot - definitely never thought to combine rice and almonds like that, and the extra sauce tasted great with the rice.
I agree this recipe is fabulous. I grilled swordfish and topped it with the sauce, with broccoli rabe and nutty rice on the side. I made the sauce with hazlenuts and a jalapeno pepper because they're what I had on hand, and let it sit for about half an hour while I made the rest of the meal. We had this on a weeknight, but it's way good enough for weekends and company.
This is an awesome recipe! I did make a few substitutions with ingredients that I had on hand. I used Mahi Mahi, I also subbed brown rice cooked in a little chicken stock instead of the basmati. I used half a seeded serrano (a whole would've been fine too) instead of the dried ancho, since I forgot to pick one up. Lastly, I didn't have any whole wheat bread, so I used some homemade bread crumbs. The sauce wasn't as vibrantly colored as the picture, but the flavor was YUMMY! Paired very well with the fish and the nutty rice was the perfect complement. I served it with a salad to complete the meal. This one will become part of our rotation! You won't be disappointed!
My simple recipe for pan seared cod with lemon sauce is a fast weeknight dinner which is full of flavor! Tender fish, golden brown crust, and a lemon, caper, and parsley sauce perfect for spooning over rice or pasta or sopping up with some crusty bread.
The concept for this recipe started with the idea of a pan seared then baked cod, rather similar to my pan roasted chicken thigh recipes. And this can work if you are doing a proper breading on the cod which will act like the skin of the chicken. But, with dredged cod, no matter what I did the flour was gummy and the cod was soggy rather than crispy. This just would not do!
Other than that, the flavor was good. We liked the seasoned flour and the lemon sauce with the cod. Which meant that a simple shift was in order. Instead of searing then baking, just searing gave me crispy, golden-brown cod with fully cooked flour.
Seriously, a well seasoned cast iron pan is amazing. You can cook fish with little or no sticking (sometimes a bit of coating sticks, but that just makes the sauce better), use high heat, and pop it in the oven if you want. Cast iron is the best and everyone should have a pan or two.
Simple and delicious. I happened to have scape butter in the freezer so added that to sauce
Also used fresh lemon thyme with parsley to finish the sauce (have both growing in the herb garden). I omitted dried thyme from flour because I was adding fresh. Served mine with a mushroom risotto and sauteed red peppers.
This lemon cod is delicious ! I doubled the sauce, plated it with a light amount then served on the side so diners could add more if they wished.Have made this 4x now.Last time I used a bit of cornstarch to thicken the sauce which was nice. .Great served with string beans or snap peas.Love it!
I made your baked Mediterranean cod last night that you referenced earlier in this post and it was Amazing! I am having trouble saving the recipe to Pinterest. The image saves, but nothing else. . Could you help somehow?
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I was pleasantly surprised by this dish! I found the breading to be a bit salty but paired with the sauce, it was actually very good! I had a little trouble getting my thick cut cod to cook all the way through before burning but I managed. This was really yummy and I will try it again, probably with a bit less salt next time. I also used about a tablespoon less lemon and that was the perfect amount for me.