Baked Pollock Fillets with Gherkins
Tender pollock meets a punchy mustard-tomato paste, crunchy gherkins and a golden, melted cheese crust: this bake proves that cooking fish really is no big deal. With fresh tomatoes, onions and plenty of melting cheese, you get a complete main course in a single dish that will impress guests too. The combination sounds unusual, but tastes surprisingly balanced and well-rounded. Serve it with a crisp salad to start.
Ingredients
- 800 g pollock fillets
- 3 tbsp tomato purée
- 3 tbsp mustard
- 250 g tomatoes
- 250 g onions
- 250 g gherkins
- 250 g cheese, e.g. Gouda or mozzarella, grated or sliced
- sea salt and freshly ground pepper, to taste
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 370 kcal | 1,480 kcal |
| Carbohydrates | 8 g | 32 g |
| Protein | 48 g | 192 g |
| Fat | 16 g | 64 g |
| Fibre | 2 g | 8 g |
| of which sugar | 5 g | 20 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 180C (fan 160C).
- Stir the tomato purée and mustard together in a small bowl until smooth.
- Season the pollock fillets with sea salt and pepper, then coat both sides evenly with the mustard-tomato mixture.
- Wash the tomatoes and cut into slices. Dice the gherkins and onions.
- Sweat the onions in a pan with a little oil over medium heat until translucent. Tip: to keep things lighter, you can sweat the onions in a splash of water instead.
- Place the coated pollock fillets in an ovenproof dish and top with the tomato slices.
- Scatter the softened onions and diced gherkins evenly over the fish.
- Finish by sprinkling over the grated or sliced cheese.
- Slide the dish into the preheated oven and bake for 40 minutes, until the cheese is golden and bubbling.
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Nutrition facts per serving (estimate)
| Calories | 370 kcal |
|---|---|
| Carbohydrates | 8 g |
| Protein | 48 g |
| Fat | 16 g |
| Fibre | 2 g |
| of which sugar | 5 g |
Frequently asked questions
Which cheese works best for this pollock bake?
You can use Gouda, mozzarella or another good melting cheese. Mozzarella keeps the dish milder, while Gouda gives a stronger flavour.
Can I adapt the recipe for more sauce?
Yes, add a tin of chopped tomatoes or extra chopped fresh tomatoes alongside the fish in the dish.
Is this pollock recipe gluten-free?
Yes, the recipe contains no gluten-containing ingredients, so it suits a gluten-free diet. If in doubt, check that your mustard is gluten-free.
How long does the pollock need in the oven?
At 180C (fan 160C) the dish bakes for 40 minutes, until the cheese is golden and bubbling.
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