Baked Pollock with Spring Vegetables

Baked Pollock with Spring Vegetables

Flaky baked fish fillets are topped with a medley of spring vegetables and drizzled with an herbed vinaigrette.

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Servings 6

Ingredients

  

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Spring Vegetables

• 2 1/2 tsp vegetable oil
• 1 cup red onion diced
• 1 1/2 tsp garlic minced
• 1 1/2 cups asparagus 2-inch pieces
• 1 cup mushrooms sliced
• 1 cup green peas thawed
• 3/4 cup tomato diced

Vinaigrette

• 3 Tbsp vegetable oil
• 1 Tbsp white vinegar
• 2 tsp lemon juice
• 2 tsp water
• 1 tsp pureed or mashed roasted garlic
• 1/4 tsp Dijon mustard
• 1 pinch dried rosemary leaves
• 1 pinch dried thyme leaves

Pollock

• 6 pollock fillets 5-ounce

Instructions

 

Spring Vegetables

• Heat the oil in a sauté pan over medium-high heat. Add the onion and garlic and sauté for 2 minutes or until the onion is tender-crisp.
• Add the asparagus and mushrooms and sauté for 3 minutes or until the asparagus is tender-crisp.
• Add the peas and tomato and cook until the mixture is hot.
• Season with kosher salt and black pepper. Cover and keep hot.

Vinaigrette

• Whisk the oil, vinegar, lemon juice, water, garlic, mustard, 2 pinches kosher salt, rosemary and thyme until well blended.

Pollock

• Heat the oven to 400°F. Season the pollock with kosher salt and black pepper.
• Spray a baking sheet with vegetable cooking spray. Place the pollock on the baking sheet. Bake for 5 to 7 minutes or until the internal temperature of the pollock reaches 145°F.
• Top the pollock with spring vegetables and drizzle with the vinaigrette.
• This dish is shown served over homestyle mashed potatoes. You can make your own or substitute our Cauliflower Potato Mash (link in Notes below).

Notes

Recipe created by Chef Tracey Hopkins, Aramark Healthcare.

 

Serve recipe over homestyle mashed potatoes or try our Cauliflower Potato Mash recipe.

Nutrition

Calories: 360kcalCarbohydrates: 13gProtein: 41gFat: 15gSaturated Fat: 2gCholesterol: 137mgSodium: 218mgFiber: 4gSugar: 6g

Course Entrees

Keyword seafood

Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.