Pollock Fillet in Coconut and Vegetables
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One of the fastest and easiest ways to put dinner on the table is to cook a fish entrée like Pollock Fillet in Coconut with Vegetables. A popular Filipino method of cooking is to add coconut milk to the recipe just like what I did – this thickens the sauce and adds a hint of sweetness to the savory flavors.
I recently purchased Wild Alaskan pollock. You can substitute this with any white fish that is convenient to find at the market — like cod, halibut, red snapper, or tilapia. Most fish markets offer the free service of cleaning and cutting the fish according to how you want it. It is a good idea to avail of this free service. I request this free fish-cleaning service all the time and it saves me the cleanup at home.
What is Pollock ?
Pollock is a wild-caught white fish which is mild-tasting similar to cod or haddock. Like most fish, it has its health benefits. My research brought me to how pollock is known to be anti-inflammatory and can improve the health of one’s skin or gut.
Pollock is also a good source of lean protein and is low in saturated fats.
The simplicity of its fresh flavor and soft texture makes it an ideal main ingredient for this fish recipe which can be a main course or a side dish.
What Ingredients Are Needed:
Aside from the fresh pollock, most of the ingredients may already be in your pantry or refrigerator. This is an everyday dish that can transcend to a family weekend meal, as well.
You will need the following:
- Fresh Pollock – I used a pound of Wild Alaskan pollock fillets, cut into bite-sized cubes. You can substitute cod, halibut, red snapper, tilapia or any other white fish.
- Vegetable oil – has a mild taste so it doesn’t clash with the fresh flavor of the fish. It is often a good option for frying, sauteing, braising most Filipino dishes.
- Garlic – two peeled cloves, minced, will add to the flavor
- White or yellow onion – the mild, flavorful onions are always a basic in most cooking.
- Fresh ginger- It adds a peppery, warm flavor and combines well with the coconut milk. I sliced it fine for a tablespoon.
- Fresh tomatoes- use any variety available. They don’t have to look perfect, yet the sweet, juicy tomatoes complement the simplicity of the fish’s flavor.
- Patis (fish sauce)- adds that saltiness that brings out the sweetness of the fish and coconut milk.
- Vegetable broth – use canned or homemade broth to add a depth to the flavor of the sauce.
- Canned coconut milk – has a thick, creamy, nutty and slightly sweet flavor which adds to the richness of the sauce.
- Green beans – are what Filipinos refer to as ‘Baguio beans’. Here in America, green beans are easy to find year round in most supermarkets and farmers’ markets. They are inexpensive, known to be rich in vitamin C and beta-carotene, among its other health benefits. Slice the beans in bite-sized 1/2-inch pieces for this recipe.
- Fresh baby spinach – have smaller leaves than the regular, mature spinach. The leaves are tender in texture and cook faster.
- Salt and pepper to taste – a dash of each will be enough to wake up the dish.
- Steamed rice for serving – I cooked jasmine rice, a staple in most Filipino meals.
The Process of Cooking :
For fully fresh flavors, it is best to cook the fish the day you come back from the market. Or a day or two at the very least. Anytime longer than that, and the fish or seafood doesn’t taste as sharp and starts to have a gummy texture.
The most basic Filipino method of cooking is sauteing or like my mother used to say “igisa mo lahat” (just sauté it all together). This is a one-pot fish and vegetables meal, so all you need to do is cook everything together in the same saucepan, from start to finish. Simply sauté the prepared fish cuts in the oil, garlic, onions, tomatoes and fish sauce. The rest of the liquid ingredients and leafy greens are added next for a quick simmer. In less than an hour, dinner is done and ready to be served with a bowl of steaming rice.
Pollock Fillets in Coconut and Vegetables
Equipment
- 1 Large saucepan
- 1 Large bowl, to marinate fish
Ingredients
- 1 pound Wild Alaskan Pollock fillets, cut into bite-sized cubes, 1/2-inches each
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 Tablespoons vegetable oil
- 2 cloves garlic, peeled, minced
- 1 whole medium-sized white or yellow onion, chopped
- 1 teaspoon minced fresh ginger
- 2 whole medium-sized fresh tomatoes, sliced
- 2 Tablespoon patis (fish sauce), like Filipino brands; or else Red Boat brand
- 1 cup vegetable broth
- 1 cup canned coconut milk
- 1 cup green beans, edges trimmed, sliced into 1/2-inch pieces
- 2 cups fresh baby spinach
For serving:
- steamed rice
Instructions
To prepare the pollock or any white fish:
- In a bowl, marinate the fish cubes with salt and pepper for about 15 minutes.Cover and set aside.
To cook the Pollock:
- In a large saucepan, over medium heat, add the oil.When oil is hot enough, saute the garlic, onions and tomatoes,. Pour the patis.Saute for 2 to 3 minutes till onions and tomatoes are soft and fragrant.
- Add the fish to the saucepan. Pour the broth. Add the green beans.Cover and cook for about 10 to 12 minutes till fish and green beans are almost cooked. Pour the coconut milk and blend the ingredients.
- Add the baby spinach leafy greens. Incorporate with the fish and rest of the vegetables. Let the spinach soften and cook for about 2 minutes.Serve warm with rice.
Cook's comments:
- To store: Keep leftovers in a covered container in the refrigerator. This lasts for 1 day refrigerated. Reheat in the microwave or saucepan over medium heat.
Nutrition
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