Pan Fried Pollock on a Veggie Bed
  • 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
  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.
Recipe by Cooking with Thas - Healthy Recipes, Instant pot, Videos by Thasneen at