Description
This Best Pollock Fish Recipe is a light, flavorful, and nutritious dish that highlights the mild, flaky texture of pollock. Whether baked, pan-seared, or air-fried, this versatile white fish absorbs flavors beautifully, making it a perfect choice for a healthy and delicious meal. With a simple yet flavorful seasoning blend and a zesty lemon butter sauce, this dish is ideal for a quick weeknight dinner or an elegant seafood feast.
Ingredients
Scale
For the Pollock:
- 4 pollock fillets (6 oz each, fresh or thawed)
- 2 tablespoons olive oil (or melted butter)
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon dried oregano (or thyme)
- ½ teaspoon lemon zest
For the Lemon Butter Sauce:
- 3 tablespoons unsalted butter, melted
- 2 tablespoons lemon juice (freshly squeezed)
- 2 cloves garlic, minced
- 1 teaspoon Dijon mustard
- 1 tablespoon fresh parsley, chopped
Instructions
Baked Pollock (Healthiest Option)
Preheat Oven:
- Set the oven to 400°F (200°C).
- Line a baking sheet with parchment paper or lightly grease it.
Season the Fish:
- Pat the pollock fillets dry with a paper towel.
- Brush with olive oil or melted butter, then sprinkle with salt, black pepper, garlic powder, paprika, oregano, and lemon zest.
Bake the Fish:
- Place fillets on the prepared baking sheet.
- Bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
Prepare the Lemon Butter Sauce:
- In a small bowl, whisk together melted butter, lemon juice, minced garlic, Dijon mustard, and fresh parsley.
Serve & Enjoy:
- Drizzle the lemon butter sauce over the baked pollock and serve with rice, vegetables, or salad.
Pan-Seared Pollock (Crispy & Flavorful)
- Heat 1 tablespoon olive oil in a large pan over medium-high heat.
- Season pollock fillets as instructed.
- Cook for 3-4 minutes per side, until golden brown and flaky.
- Pour lemon butter sauce over the fish and serve immediately.
Air-Fried Pollock (Crispy & Quick)
- Preheat air fryer to 375°F (190°C).
- Lightly coat fish with olive oil and season as instructed.
- Air-fry for 8-10 minutes, flipping halfway through.
- Serve with lemon butter sauce and enjoy.
Notes
- Make It Spicy: Add a pinch of cayenne or red pepper flakes.
- Dairy-Free Option: Swap butter for extra virgin olive oil in the sauce.
- Serving Ideas: Serve with roasted potatoes, steamed vegetables, or a fresh salad.
- Storage & Reheating: Store leftovers in an airtight container for up to 3 days in the fridge. Reheat gently in the oven or pan to avoid drying out.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course, Seafood
- Method: Baking, Pan-Searing, Air-Frying
- Cuisine: American, Mediterranean
Nutrition
- Serving Size: Approximate
- Calories: ~230 kcal
- Sugar: 0g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 28g
- Cholesterol: 80mg