Pan Fried Pollock on a Veggie Bed

It has been a while since I had sea food and so enjoyed Pan fried Pollock with mildly spicy veggie stir fry …

Last night, I craved for a sea food dinner. Well, I wasn’t surprised when I couldn’t find any fish in my freezer, so I went fishing shopping despite the blizzard. I met a lot of fishes in the sea food isle that I hadn’t tried yet, among them was Pollock. Just to try out a new fish, Pollock became my catch of the day.

I bought a bag of Pollock fillets and rushed home to make it my dinner. When it comes to fish, I love Indian way of cooking it especially Kerala style: Spicy and flavorful. I literally cannot think of poaching or baking fish with just ground pepper and salt. I need more flavors to it and every bite of it should make me go “mmm…”

On the other hand, my husband is not a huge fan of spicy food. The milder the food the happier he gets and he likes fish to be served not in a curry format. So keeping this in my mind and incorporating Kerala flavors I was successful enough to impress both of ours taste buds.

Pan Fried Pollock

Ingredients:

  • Pollock fillets- 5
  • Oil- for pan frying fish

For marination:

  • Chili powder- 1 1/2 tsp
  • Ground Pepper- 1/4 tsp
  • Turmeric powder- 2 pinches
  • Fennel Powder- 1 tsp
  • Cumin Powder- 1/4 tsp
  • Vinegar- 3 tbsp
  • Salt-  to taste

For Cooking Veggies:

  • Small Onion, chopped- 10
  • Ginger, minced- 1 tsp
  • Banana Pepper, de-seeded, cut round- 1
  • Raw Green mango, cut long- 1
  • Tomato, diced- 1
  • Green pepper, diced- 1
  • Broccoli florets- 1 cup
  • Curry Leaves- 1 sprig (optional)
  • Coriander powder- 1 tsp
  • Fennel Powder- 1 tsp
  • Chili powder- 1/4 tsp
  • Cumin Powder- 1/4 tsp

Instruction

  • In a small bowl, combine the above mentioned ingredients for marinating the fish.
  • Spread the paste over each pollock fillet and keep aside for 10 minutes.
  • Heat a non-stick pan, add enough oil for pan frying the fish. (Don’t add to much oil)
  • Place the marinated fish and shallow fry it till both the sides turn golden brown. Avoid deep frying it. Keep aside.
  • In the same pan used for frying the fish, add the small onions in the remaining oil ( if there is too much oil left, drain some).
  • Add salt, minced ginger and curry leaves to the onions, saute for a minute.
  • Add all the other veggies: banana pepper, green pepper, mango, tomato and broccoli to the pan.
  • Cover the pan with its lid and let the veggies turn tender, don’t over cook the veggies.
  • When the veggies turn tender, add: chili powder, cumin powder, coriander powder and fennel powder.
  • If the mixture is too dry, add some water to the veggies.
  • Combine everything well and stir fry the veggies for a few minutes. Don’t cook till the gravy dries up.
  • Serve the veggies on a plate making it as a bed and place the pan fried pollock over it. Pour some gravy over the fish.

Tips:

  • You could try this recipe with any kind of fish fillets.
  • If you want it more spicy, add more chili powder or ground pepper according to your taste.

 

Pan Fried Pollock on a Veggie Bed
 
Ingredients
  • Pollock fillets- 5
  • Oil- for pan frying fish
For marination
  • Chili powder- 1½ tsp
  • Ground Pepper- ¼ tsp
  • Turmeric powder- 2 pinches
  • Fennel Powder- 1 tsp
  • Cumin Powder- ¼ tsp
  • Vinegar- 3 tbsp
  • Salt- to taste
For Cooking Veggies
  • Small Onion, chopped- 10
  • Ginger, minced- 1 tsp
  • Banana Pepper, de-seeded, cut round- 1
  • Raw Green mango, cut long- 1
  • Tomato, diced- 1
  • Green pepper, diced- 1
  • Broccoli florets- 1 cup
  • Curry Leaves- 1 sprig (optional)
  • Coriander powder- 1 tsp
  • Fennel Powder- 1 tsp
  • Chili powder- ¼ tsp
  • Cumin Powder- ¼ tsp
Instructions
  1. In a small bowl, combine the above mentioned ingredients for marinating the fish.
  2. Spread the paste over each pollock fillet and keep aside for 10 minutes.
  3. Heat a non-stick pan, add enough oil for pan frying the fish. (Don't add to much oil)
  4. Place the marinated fish and shallow fry it till both the sides turn golden brown. Avoid deep frying it. Keep aside.
  5. In the same pan used for frying the fish, add the small onions in the remaining oil ( if there is too much oil left, drain some).
  6. Add salt, minced ginger and curry leaves to the onions, saute for a minute.
  7. Add all the other veggies: banana pepper, green pepper, mango, tomato and broccoli to the pan.
  8. Cover the pan with its lid and let the veggies turn tender, don't over cook the veggies.
  9. When the veggies turn tender, add: chili powder, cumin powder, coriander powder and fennel powder.
  10. If the mixture is too dry, add some water to the veggies.
  11. Combine everything well and stir fry the veggies for a few minutes. Don't cook till the gravy dries up.
  12. Serve the veggies on a plate making it as a bed and place the pan fried pollock over it. Pour some gravy over the fish.

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