Pollock tenderloins in tomato sauce

Some time ago I bought several types of fish in a fish shop. One of those types was pollock, more specifically pollock tenderloin.

I would love to say that I only eat fresh fish but that would not be true – I often opt for frozen fish for several reasons: one is the price, another is availability, and the last one is convenience. Convenience is factor because with frozen fish you don’t have to get your hands dirty – just defrost, season and bake or fry.

The pollock tenderloin, which I used to prepare the following dish, was frozen. I was very happy with them because they turned out to be extremely meaty.

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Ingredients for pollock tenderloins.

• 3 frozen or fresh pollock tenderloins (500 g)
• 400 g canned tomatoes
• 100 g canned butter bean
• 2 big garlic cloves
• grated zest of 1/2 lemon
• 1 teaspoon of curry powder
• 2 medium sized shallot onions
• 1/2 teaspoon of salt
• 1 tablespoon of butter
• fresh parsley

How to make pollock tenderloins in tomato sauce.

Chop the onion into small cubes and place it in a frying pan. Add butter and pressed garlic. Fry for 2-3 minutes on medium heat.

Add curry, salt, lemon zest, diced canned tomatoes and white beans to the onion fried with garlic. Simmer for 5 minutes.

Afterwards, transfer the fried tomatoes and beans into an ovenproof dish. Cut up the pollock tenderloin into smaller pieces and place them on top of the tomatoes.

Put the dish in an oven preheated to 190 degrees Celsius for 30 minutes. After baking, sprinkle the dish with freshly cut parsley.

Enjoy!

Good to know when making pollock tenderloins.

You can replace the pollock with any type of frozen or fresh fish.

If you do not want the fish to get too dry while baking, bake it covered (preferably with aluminium foil) for the first first 10 minutes. For the last 20 minutes, remove the foil.

I went for canned beans because I didn’t have time to cook fresh beans. If you have an excess of fresh beans or peas at home, you can use them instead of the canned beans.

Do you like fish? If so, try our recipe for Cod in mustard sauce.