This Baked Pollock with Red Pepper Tomato Sauce is a simple, flavorful seafood dinner that's perfect for busy weeknights. Pollock is a mild, flaky white fish that bakes beautifully with just a few pantry ingredients. The red pepper tomato sauce adds a bright, savory flavor with hints of roasted sweetness and garlic that elevate the dish beyond a basic baked fish.
Sometimes we are in the mood for a simply seasoned fish. But most of all, we love a sauce for drizzling or dipping. It's the perfect finishing touch for fish dinners!
The mild flavor of Pollock lets the red pepper tomato sauce shine, bringing color, brightness, and a hint of sweetness to each bite.
Some other sauces we have used are Garlic Basil, Cajun, Spicy Tartar and Lemon Wasabi. They all have a unique flavor of their own but I think they are interchangeable with any white fish.
Ingredients
Ingredient Notes & Variations
- Pollock: Mild, flaky, and budget-friendly. Substitute cod, haddock, or flounder if needed.
- Oil: Canola, vegetable, or olive oil all work well.
- Seasonings: Garlic powder, salt, pepper, Old Bay, and Italian herbs create a balanced blend.
- Red Pepper Tomato Sauce: A quick homemade sauce made from roasted red peppers, tomatoes, garlic, and a touch of olive oil. Use jarred roasted peppers for convenience. You can prep this in the morning until refrigerate until ready to use.
How to make Baked Pollock
Step 1: Preheat oven to 400°F. Line a baking sheet with parchment. Spray with baking spray.
Step 2: Brush fish with oil and pat seasonings on top. Spoon sauce over fish and add lemon slices.
Step 3: Bake for 10-15 minutes. Test if fish is flaky and a meat thermometer reads 145°F.
How to make Red Pepper Sauce
Step 1: Combine chopped tomatoes, red peppers and seasonings.
Step 2: Place in mini food processor, immersion blender or food bullet. Blend for 1 minute.
Step 3: Add olive oil and blend for another 1-2 minutes until fully combined. Taste for seasoning. Store in refrigerator.
Recipe Testing Tips
- If you use frozen fillets, defrost overnight in the refrigerator and make sure there aren't any ice crystals. You can also defrost it in cold water. Place the sealed packages in a bowl and fill with cold water. Let sit for about 20 minutes. Check if defrosted. If not, replace with more fresh cold water and leave it for another 15 minutes or so.
- Always line your baking sheet - or you'll be scrubbing it forever (ask me how I know!).
- Don't overbake; check at 10 minutes to keep fish tender.
- Broil briefly for a golden top if desired.
- Choose fillets of even thickness so they cook evenly.
- Always pat fillets completely dry before seasoning for better browning and flavor.
- Use a thermometer for perfectly cooked fish every time.
- Let the fish rest for 2-3 minutes after baking to help the juices redistribute.
Serving Suggestions
- We served our Pollock with Blackened Green Beans. But you could also serve Charred Broccoli, Marinated Asparagus, or Roasted Carrots and Onions as well.
- Try over white rice, cauliflower rice, or pasta. You can drizzle the red pepper tomato sauce over any of those side dishes. Or simply sauté them in a bit of olive oil with herbs you like - dried or fresh. Add garlic powder, onion powder, paprika, or red pepper flakes if you enjoy a little heat. It's an easy way to make a flavorful side dish.
- Add a fresh squeeze of lemon juice right before serving.
- Leftover sauce can be stored in refrigerator for about 2-3 days. If it becomes a bit watery, just give it a stir and strain the sauce before use. You can use it over any pasta, as a topping for a sandwich or wrap or even for a vegetable dip.
Storage
- Store leftovers in an airtight container for up to 2 days.
- Reheat gently in a skillet or oven until warm.
- Freeze safely up to 2 months, but texture may be drier once thawed. Reheat gently and add leftover sauce for moisture.
If you enjoyed this recipe, I'd love if you gave it a rating and a comment. This tells me what you like and want to see more of. Thank you!
Here are more seafood recipes to try:
Baked Pollock
- Prep Time: 15 minutes
- Cook Time: 15
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Oven
- Cuisine: American
Description
This Baked Pollock recipe has tender, flaky Pollock fillets baked with simple herbs and spices. It's topped with a savory red pepper tomato sauce for a quick, flavorful seafood dinner.
Ingredients
Red Pepper Tomato Sauce
- ½ cup cherry tomatoes or other chopped tomatoes
- ¼ cup roasted red peppers, jarred is fine
- 3 tablespoons olive oil
- ½ teaspoon Italian seasoning
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon granulated sugar
- 1 pound Pollock fillets
- 1 tablespoon oil-canola, vegetable or olive oil
- 1 teaspoon garlic powder
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon Old Bay seasoning
- 1 teaspoon Italian seasoning
Instructions
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Make the sauce: Using an immersion blender, mini food processor, or food bullet, blend roasted red pepper, diced tomatoes, garlic, olive oil, salt, and pepper until smooth. Warm on the stovetop 5 minutes to thicken slightly.
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Prepare the fish: Preheat oven to 400°F. Line a baking sheet with parchment paper or foil and spray lightly with baking spray.
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Season: Pat Pollock fillets dry. Brush top of fish with oil and sprinkle evenly with garlic powder, salt, pepper, Old Bay, and Italian seasoning.
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Spoon sauce over top of fish and add lemon slices.
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Bake: Place fish uncovered on the prepared pan. Bake 10-15 minutes, until the fish flakes easily with a fork and reaches an internal temperature of 145°F. For a lightly browned top, broil 1-2 minutes at the end.
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Serve: Serve with extra lemon and sauce.
Notes
*Choose fillets of even thickness so they cook evenly.
*Always pat fillets completely dry before seasoning for better browning and flavor.
*Use a thermometer to ensure the fish is perfectly cooked.
*Store leftovers in an airtight container up to 2 days.
*Freeze safely up to 2 months, but texture may be drier once thawed. Reheat gently and add leftover sauce for moisture.
Nutrition is an estimate from Nutrifox.com. Calculations based on using about 3 tablespoons sauce per fillet.
Nutrition
- Serving Size: 1
- Calories: 215
- Sugar: 1.5g
- Sodium: 1226mg
- Fat: 14g
- Carbohydrates: 3.4g
- Fiber: 1.0g
- Protein: 18.3g
- Cholesterol: 54mg
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