Alaska Pollock a la Plancha
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4
- Yield: 4oz Alaska pollock, assorted vegetables per serving
Ingredients
- 4 Alaska pollock, skinless 4oz fillets
- ½ tsp salt, kosher
- 1 tsp pepper, black, ground
- 3 peppers, sweet bell, whole
- 2 Tbsp oil, olive-vegetable blend
- 1 foil, aluminum, 12”x12” sheet
- 2 lemons, halved along center
- 1 cup onions, pearl
- 2 cup potatoes, red, sliced
- 4 tomatoes, vine-ripe
- 1 cup parsley, fresh, leaves
- 1 tsp pepper, black, ground
- 2 Tbsp oil, olive
- ½ tsp salt, kosher
- 8 slices of bread, whole wheat, thin sliced, toasted (omit for gluten-free)
Nutrition Facts
| Calories | 440 |
| Total Fat | 17g |
| Saturated Fat | 2.5g |
| Calories from Fat | 34% |
| Cholesterol | 80mg |
| Protein | 29g |
| Carbohydrate | 45g |
| Fiber | 7g |
| Sodium | 750mg |
| Calcium | 200mg |
| Omega-3 Fatty Acids | 500mg |
Instructions
-
Step 1 Prepare onions and potatoes
Place onions and potatoes in sauté pot with cold water and heat until simmering. Once simmered for 2 minutes, strain and reserve.
-
Step 2 Prepare fish fillets and charred peppers
Prepare fillets by seasoning each with salt and pepper.
Place whole sweet peppers in cast iron skillet and heat until peppers start charring. Rotate peppers until even charring occurs. Remove and cut peppers into bite size pieces.
In the heated skillet, place oil immediately followed by seasoned fillets. Rotate fillets once browning occurs, after 2-3 minutes. Cook fillets for an additional 1 minute, remove and reserve covered loosely with aluminum foil to keep warm.
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Step 3 Finish and serve
Add lemons, peppers, potatoes, onions, and tomatoes to skillet.
Once vegetables brown, return fillets to the top of skillet. Finish with parsley, olive oil, salt, and pepper.
Serve with toasted bread.
Nutrition Facts
| Calories | 440 |
| Total Fat | 17g |
| Saturated Fat | 2.5g |
| Calories from Fat | 34% |
| Cholesterol | 80mg |
| Protein | 29g |
| Carbohydrate | 45g |
| Fiber | 7g |
| Sodium | 750mg |
| Calcium | 200mg |
| Omega-3 Fatty Acids | 500mg |
