Today I bring to your attention a recipe for cooking fish in an omelet. What I like about this dish: the ingredients are very simple and common, you do not have to look for some original seasoning for half a day; taste - a combination of scrambled eggs and fish, gives a pleasant, original taste; fish in an omelette is prepared easily and simply. Fish in an omelet - delicious, fragrant dish. The fish turns out soft and tender, scrambled eggs and greens give piquant flavor notes.
Pollock (medium) - 2 pcs
Onion - 1 pc.
Chicken egg - 4 pcs
Milk - 1 stack.
Black pepper
Salt
Greenery
Vegetable oil
Pollock (in principle, other fish can also be used, but this is how I cook pollock), rinse, go over the skin with a brush or knife to remove scales, cut off fins, remove the insides and black film. I do not remove the spinal bone for such an omelet - it turns out tastier and easier. 
Prepared pollock cut into pieces 
Dip in flour and fry in a pan in vegetable oil on one side. I add oil. 
We lay out the fish not close, leaving room for the onion. 
We lay it out between the pollock. 
In a bowl, beat eggs with milk, salt and pepper. 
Turn the fish over, stir the onion 
And fill it with an omelet. No need to strive to fill the pan with an omelette to the top, it will not have time to bake. The height of the raw omelet is about half the fish. Cover and simmer. Shortly before readiness, you can carefully pick up pieces of fish with a knife or fork so that the liquid that has accumulated from above leaks down. 
Sprinkle with herbs before serving. 
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There is also a more "gentle" version of the dish. For him, we cut pollock into fillets with skin, and instead of onions we use leeks. The rest of the cooking technology is the same. 
Any fish dish is highly valued due to the invaluable benefits of this product and its low calorie content.
In addition, the fish is perfectly absorbed by the body, saturating, but not overloading it.
Pollack fillet baked in the oven is not only healthy, but also really very tasty.
The dish is prepared quickly, which means you can cook it even with a minimum amount of time, for example, in the evening for dinner after work.
Pollock fillet in the oven: recipes and general principles of cooking
The process of roasting pollock is elementary: the fish, processed and sprinkled with spices, is placed in a mold and sent to the oven for 20-40 minutes, depending on the recipe.
It's great if you have a ready-made fillet, it thaws quickly and does not need any processing, except perhaps rinsing in cold water and drying with paper towels.
You will have to tinker with a whole carcass, but this is not very difficult either. The main thing is that pollock is not very defrosted, it is more difficult to work with such fish. So, rinse the slightly frozen carcass in cold water, cut off the head, fins, if necessary, remove the insides.
Next, place pollock on a cutting board and remove the skin. Slightly open it from the side of the belly, and gently pick it up from the side of the head, separate the fillet from the bones. By the way, the remaining meat on the bone can not be completely separated, from such a piece you can cook a wonderful dietary fish soup.
Pollock is baked mainly in foil so as not to overdry the fish. Vegetables, cream, milk, mayonnaise, eggs, cheeses will add additional juiciness and new flavor notes to the fish. You can simply roll the prepared, pickled fish in flour and bake on a baking sheet.
Pollock fillet in the oven: how to choose fish for baking
If you are buying a ready-made frozen fillet, be sure to pay attention to the appearance of the fish. The pollock color should be natural, without spots and yellowed places. The icing should be clear and solid, not snowy or cloudy.
If you take pollock with a carcass, look at the scales, it should be shiny, not slimy, not yellowed or darkened. The belly of the fish should be elastic, not swollen, the eyes should be bulging and shiny.
The smell of pollock should correspond to the fishy smell, without sourness and any extraneous unpleasant odors.
1. Pollock fillet in the oven: a simple recipe
Two carcasses of pollock;
50 grams of butter;
Dill leaves, curly parsley.
1. We wash the pollock, clean it, separate the fillet from the bones.
2. Cut the peeled onion into half rings, coarsely grate the carrots.
3. Wash the lemon, go through the peel with a brush, cut it into the thinnest rings together with the peel.
4. Put the onion on a red-hot vegetable oil, salt, pepper, fry for a couple of minutes.
5. Add carrots, fry, stirring, for another five minutes. Vegetables should acquire a delicious golden hue and softness.
6. Sprinkle the pollock fillet to taste with salt and pepper.
7. Line a small baking dish with foil
8. Spread vegetable sauteing in an even layer, lay pollock on top.
9. Put slices of lemon on the fish, butter divided into small pieces.
10. We cover the form with a second sheet of foil, send it to the oven preheated to 180 degrees.
11. Bake for 30 minutes.
12. Before serving, carefully remove pollock with onions and carrots on a large flat dish, decorate with herbs.
2: Pollack fillet in the oven: recipe with potatoes
800 grams of pollock fillet;
250 grams of sour cream;
Two tablespoons of flour;
Salt, pepper, ketchup.
1. We wash the potatoes without peeling, dry them. We spread it on a wire rack, bake at a low temperature (140-160 degrees) until cooked. Cool, peel off the skin.
2. Cut the onion into small-small cubes and fry in vegetable oil until softened. Add flour, mix well, stand, stirring, on the stove for a couple of minutes.
3. Pour sour cream and ketchup to the onion, simmer for 2 minutes. Add salt, pepper, pour milk, bring the sauce to a boil, reduce heat to a minimum and simmer until thickened.
4. Cut the potatoes into slices, put them on a greased baking sheet.
5. Put the pollock fillet on top, cutting it into pieces.
6. Pour the fish and potatoes with sour cream and onion sauce.
7. Bake at 220 degrees for 30 minutes.
8. We take out the baking sheet, sprinkle pollock with grated cheese, send it back for another 10 minutes.
3. Pollock fillet in the oven: a recipe with vegetables
400 grams of white cabbage;
Two processed cheeses;
Mayonnaise, salt, spices, herbs.
1. We clean the carrots, peppers and onions, remove the top leaves from the cabbage.
2. Shred the cabbage in thin strips, onion - a quarter of the rings, rub the carrots on a fine grater, cut the pepper into strips.
3. Put the vegetables in a saucepan, pour a little vegetable oil, fry.
4. Add salt, spices, pour in half a glass of water, cover the saucepan with a lid. Simmer until done for 10 minutes.
5. Cut the pollock fillet into pieces, salt, grease with mayonnaise.
6. Lubricate the baking sheet or form, spread the first layer half stewed vegetables. Lay pollock on top, sprinkle it with lemon juice.
7. We put a tomato, cut into thin circles, on the fish, close everything with the remaining stewed vegetables.
8. We make a mesh from mayonnaise, send the pollock fillet with vegetables to the oven, heated to 180 degrees for 10 minutes.
9. While the fish is cooking, rub processed cheese. It is more convenient to do this if it is slightly frozen.
10. We take out the form, sprinkle with cheese, put in the oven for another 10 minutes.
11. Serve, garnished with greens.
4: Pollock Fillet in the Oven: Recipe with Lemon and Mustard
A kilogram of pollock fillet;
60 grams of mustard;
Large fleshy tomato;
Salt, black pepper.
1. Rinse the fillet and wipe it with a paper towel. Rub with salt, mustard and pepper, leave aside for 10 minutes.
2. We wash the tomato and dry it in the same way. Cut into thin slices.
3. We clean the onion, cut it into thin half rings.
4. My lemon, cut in half, cut one half into thin slices.
5. We cover the baking dish with foil.
6. Spread the pollock fillet, sprinkle it with juice from half a lemon.
7. Put the onion on top, put slices of lemon and tomato on it in a chaotic manner.
8. Rinse the parsley leaves, put them on the tomatoes.
9. We cover the fish with foil, send it to the oven preheated to 200 degrees for 20 minutes.
10. 2-3 minutes before readiness, open the foil so that the pollock is browned.
5. Pollock fillet in the oven: recipe for vegetables and cheese crust
1.2 kg of pollock fillet;
100 grams of mayonnaise;
Seasoning for fish and salt.
1. Defrost the pollock fillet, wash it, dry it and grease with pepper and salt. Leave aside for a few minutes, allowing the fish to soak.
2. We clean the onions and carrots, chop them as small as possible.
3. Heat the oil in a pan, put the onion, fry until transparent.
4. Add carrots, a little salt, fry until completely softened. Cool down.
5. We make foil plates with high sides for each pollock fillet, lay out the fish, spread the roast over it in an even layer, mixing it with mayonnaise.
6. Sprinkle pollock with vegetables with coarsely grated cheese.
7. Bake the fish for 35 minutes at 175 degrees, serve directly in an improvised foil plate.
6. Pollock fillet in the oven: recipe in sour cream and soy marinade
350 grams of pollock fillet;
50 grams of sour cream;
50 grams of soy sauce;
30 ml of olive oil;
a teaspoon of grated ginger;
Two cloves of garlic;
Red pepper, salt, cumin.
1. Cut the washed pollock fillet into small pieces.
2. In a bowl, mix sour cream with chopped garlic and finely grated ginger. Add pepper, cumin seeds, pour olive oil and soy sauce. Mix well.
3. Pour pollock with sour cream and soy marinade, leave it to soak for at least 30 minutes.
4. We cover the baking sheet with foil, lay out the pickled pieces of fish, cover the top with foil.
5. Bake at 200 degrees for 20 minutes.
6. We take out the finished pollock fillet on plates, sprinkle with herbs, serve with your favorite side dish.
7. Pollack fillet in the oven: a recipe with an omelet
1. Cut the washed and dried pollock into slices, salt and pepper.
2. Put the fish in a pan with heated oil, fry until golden brown. Do not forget to stir so that the pollock does not burn and is fried evenly on all sides.
3. In a deep container, lightly beat the eggs with salt, pour in milk, put greens and mix well.
4. We spread the fried pollock in a greased form, pour eggs with milk.
5. We put it in the oven, where we previously set the temperature to 180 degrees. Cooking 10-12 minutes.
6. Pollack fillet in the oven, cooked according to this recipe, is delicious both hot and cold.
Pollock fillet in the oven - secrets and subtleties
Pollock will turn out to be really healthy and tasty if you responsibly approach not only the choice of fish and additional ingredients, but also the choice of dishes.
Bake pollock fillets in glass, enamel, cast iron or earthenware. Aluminum and metal containers are categorically not suitable for cooking fish: the dish loses its useful and taste qualities, and the fish itself acquires an unappetizing grayish color.
Choose dishes according to size. This means that when baking, there should be no voids, fish and other ingredients should fill the container completely, so the dish will come out juicier and more tender.
If you line the baking dish with foil, it will not absorb the fishy smell. You can also grease the container before cooking with lemon juice or vinegar, then rinse in cold water.
If you don’t want to bother with washing dishes after cooking and eating, you can cook pollock fillet in the oven in impromptu portioned foil plates, they also serve fish on the table.
Do not forget that the smell of fish is well removed both from dishes and from hands, if you wash them in cold water using lemon juice. In addition, you can rub your hands with coffee grounds.
Prepare necessary set ingredients.
If pollock is frozen, it must be thawed. Scrap the fish from the outside, cut off the fins, remove the insides and black film from the abdomen, and wash.
Cut the fish into portions.
Roll each piece of fish on all sides in flour. Heat oil in a frying pan and add fish pieces.
Fry pollock over medium heat until golden brown on each side (approximately 2-3 minutes), then transfer from the pan to a baking dish.
Cut the peeled onion into half rings and put in the pan in which the fish was fried. Fry onion half rings, stirring, until golden.
Put the fried onion in a heat-resistant form on top of pollock pieces.
In a bowl, beat eggs, pour in milk, salt and pepper to taste, beat with a fork until smooth. Pour the prepared egg mixture over the fish and onions.
Remove pollock in an omelet from the oven and serve hot. The dish is tasty and satisfying, try it!
Bon Appetit!
pollock fillet in omelet rich in vitamins and minerals such as: choline - 12.2%, vitamin PP - 16.8%, potassium - 12.3%, phosphorus - 25.4%, chlorine - 74.4%, iodine - 62.9% , cobalt - 116.3%, chromium - 67.2%
What is useful pollock fillet in an omelette
- Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
- Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
- Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
- Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, stunted growth and mental development in children.
- Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
- Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.
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