Monday, April 20, 2009

Put Pollock on Your Plate

Having talked about Pollock and the fact that it is a good substitute for Cod, I thought I should include a recipe featuring it. Pollock is an excellent source of protein and minerals, vitamin A and has 500 mg of Omega-3 per 3.5 oz. serving.

The following recipe and picture come from the Alaska Seafood Marketing Institute.

Pan-Seared Alaska Pollock with Vegetables

Serves: 4

Prep Time: 2

4 Alaska Pollock fillets (4 to 6 oz. each), fresh, thawed or frozen

3 Tablespoons olive, canola, peanut or grapeseed oil, divided

Favorite seasoning/salt and pepper blend, to taste

1 pound favorite sliced or chopped fresh stir-fry vegetables (bell peppers, onions, mushrooms, celery, etc.)

2 Tablespoons prepared Asian sauce of your choice

Rinse any ice glaze from frozen Alaska Pollock fillets under cold water; pat dry with paper towel. Heat a heavy nonstick skillet over medium-high heat. Brush both sides of fillets with 1-1/2 tablespoons oil. Place fillets in heated skillet and cook, uncovered, about 3 minutes until browned. Shake pan occasionally to keep fish from sticking.

Turn fillets over and sprinkle with favorite seasoning. Cover pan tightly and reduce heat to medium. Cook an additional 2 minutes. (Reduce cook time by half for fresh or thawed fillets.) Cook just until fish is opaque throughout. Remove fillets from skillet; keep warm.

Stir-fry vegetables in remaining oil, adding the Asian sauce at the end of cooking time.

To serve, divide vegetables among four plates and top with Alaska Pollock fillet.

Nutrients per serving: 236 calories, 12g total fat, 1g saturated fat, 46% calories from fat, 101mg cholesterol, 26g protein, 5g carbohydrate, 1g fiber, 489mg sodium, 87mg calcium and 1.5g omega-3 fatty acids.

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