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
- 1/2 cup cherry tomatoes or other chopped tomatoes
- 1/4 cup roasted red peppers, jarred is fine
- 3 tablespoons olive oil
- 1/2 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon granulated sugar
- 1 pound Pollock fillets
- 1 tablespoon oil-canola, vegetable or olive oil
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon Old Bay seasoning
- 1 teaspoon Italian seasoning
Instructions
-
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.
-
Prepare the fish: Preheat oven to 400°F. Line a baking sheet with parchment paper or foil and spray lightly with baking spray.
-
Season: Pat Pollock fillets dry. Brush top of fish with oil and sprinkle evenly with garlic powder, salt, pepper, Old Bay, and Italian seasoning.
-
Spoon sauce over top of fish and add lemon slices.
-
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.
-
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