A wonderful and simple dish for those who love fish and vegetables in any form! A step-by-step recipe with a photo of baked pollock with eggplant and tomatoes. Video recipe.
At first glance, fish and eggplant seems like an unusual duet, but this is a very successful union of products. In addition, it is healthy and incredibly tasty, but it does not take much time to prepare. This recipe uses pollock, but you can take any other non-brittle sea fish. For example, hake or cod works well.
Pollock is a very popular fish that does not require advertising. However, when buying it, you should monitor its quality so that the carcasses are not frozen. Since pollock does not have a particularly expressive taste, it can be combined with a variety of products. It goes well with bright products that share their expressive taste with it - for example, eggplants, bell peppers, tomatoes, zucchini. Fish with vegetables, it's tasty, healthy and satisfying! Therefore, today we are preparing baked pollock fillet with eggplants and tomatoes. Since the fish meat is a little dry, we will bake it with sauce. The fillet is saturated with vegetable juices and becomes juicier. This dish will appeal to all lovers of fish and vegetables, especially those who follow the figure and follow a healthy diet!
See also how to cook stewed pollock in carrot gravy.
- Caloric content per 100 g - 144 kcal.
- Servings - 6
- Cooking time - 50 minutes
Ingredients:
- Pollock - 1 carcass
- Hard cheese - 150 g
- Salt - 1 tsp or to taste
- Tomatoes - 3 pcs.
- Soy sauce - 30 ml
- Eggplant - 1 pc.
- Greens (any) - several branches
- Ground black pepper - a pinch
- Mustard - 1 tsp
Step by step preparation of baked pollock with eggplant and tomatoes, recipe with photo:
1. Since pollock is sold in our frozen form, defrost the fish in advance without using a microwave and hot water. Then remove the skin from the carcass and separate the fillet from the ridge. Wash the fillets, remove the black inner film and dry with a paper towel. Cut the fillets into pieces and place on a baking tray.
2. Brush fillet with mustard and soak with soy sauce. Season with salt and pepper.
3. Place some cheese shavings on top of the fish.
4. Wash the eggplants, dry them, cut into 5 mm rings and place them on the pollock fillets. If you are using mature eggplants, then first soak them in a saline solution (for 1 liter of water, 1 tablespoon), then rinse with running water. If the vegetables are young, then such actions do not need to be carried out with them.
5. Brush the eggplant with soy sauce.
6. Place the cheese shavings on top of them.
7. Sprinkle the eggplants with finely chopped herbs. Cilantro or parsley goes well with them.
8. Wash the tomatoes, dry them, cut into 5 mm rings and place on top of the eggplants.
9. Pour the soy sauce over the tomatoes and sprinkle with the cheese shavings. The cheese between each layer of ingredients will hold them together.
10. Heat the oven to 180 degrees and send the pollock with eggplant and tomatoes to bake for 30 minutes. Serve the finished fish without a side dish, or you can also serve it with a side dish of mashed potatoes, boiled or fried. Rice or pasta is ideal.
See also a video recipe on how to cook baked pollock with bell peppers and tomatoes.
