Pollock Pan with Vegetables

Name: Pollock Pan with Vegetables
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Ingredients: 800 g pollock fillet; 1 pcs onion; 1 pcs carrot; 0.5 pcs green courgette; 2 pcs bell pepper; 1 tbsp neutral oil; 1 can canned tomato; 1 tsp salt; 0.25 tsp ground black pepper

30 min

2 portions

fish one-pot family dinner

Plan this

Quick weeknight fish dinner the whole family will eat. Pollock simmers right on top of the vegetables — one pan, done in 40 minutes.

Instructions

1
Cut the pollock fillet into portion-sized pieces.
2
Finely chop the onion. Cut the carrot, courgette, and peppers into small cubes.
3
Fry the onion, carrot, courgette, and peppers in oil in a hot pan for a couple of minutes.
4
Pour in the canned tomatoes, stir everything together well, and bring to a boil.
5
Lay the fish pieces on top of the vegetables and turn the heat down until it's just barely bubbling. Sprinkle over the salt and pepper, put the lid on, and let the fish poach for about 7 minutes until cooked through.

Per average serving

Calories

kcal

0.3

Protein

2.3

Carbs

Fat

0.4g

Fiber

1.1g

Sugar

485mg

Sodium

Family Portions

2portions

Adults

Children

No children added

Per average serving

Calories

kcal

0.3

Protein

2.3

Carbs

Fat

0.4g

Fiber

1.1g

Sugar

485mg

Sodium

Tips from the kitchen

Pollock falls apart easily, so cut it into generous chunks, not thin slices. Bigger pieces hold together better once they start cooking.
The vegetables only get two minutes in the pan before the tomatoes go in, so cut everything small and roughly the same size. The carrot especially needs to be in small cubes or it will still be crunchy when the fish is done.
When you lay the fish on top, the sauce should be gently bubbling, not boiling hard. A rolling boil will break the fish apart before it cooks through. Turn the heat down first, then add the fish.
Seven minutes is usually right for pieces around 3-4 cm thick. The fish is done when it turns opaque all the way through and flakes when you press it lightly with a fork. If it still looks glassy in the middle, give it two more minutes with the lid back on.

Ways to vary it

A pinch of smoked paprika stirred into the tomatoes before the fish goes in gives the sauce a slightly smoky edge. Works well if your family likes a bit more depth.
You can swap the pollock for cod or haddock and it cooks the same way. Both hold together a little better than pollock, which is useful if you want neater portions on the plate.
Add a handful of frozen peas or spinach leaves on top of the fish in the last two minutes of cooking. They heat through without needing extra time and make the pan look a lot more colourful.

Storage & leftovers

Leftovers keep in the fridge for up to two days in a sealed container. The fish will continue to absorb the sauce, which is actually fine, it just gets a bit softer. Reheat gently in a pan on low heat with a splash of water, not in the microwave, which tends to make the fish rubbery.

What to serve with it

Crusty bread to scoop up the tomato sauce works well, or plain boiled rice if you want something more filling. Either way, something to soak up the liquid at the bottom of the pan.

By Untrained ChefPublished 5 July 2026