Pan-Seared Pollock Perfection

Pan-seared pollock is a quick and easy dish to make, with the whole process taking less than 15 minutes. Pollock is a versatile fish with a medium texture and a mild flavour that can be baked or fried. To pan-sear pollock, heat a heavy-based skillet on medium-high heat, add oil, and place the fish in the pan, cooking for 2-4 minutes on each side. It's best to use a heavy-based skillet as it heats better and more evenly, helping to achieve an even, golden, crispy crust. You can also bake or poach pollock for a fancier dish.

Pan-frying pollock fillets

Ingredients

• Pollock fillets
• Butter or olive oil
• Lemon juice
• Salt and pepper
• Other seasonings (e.g. garlic, paprika, rosemary)

Method

• Prepare the pollock fillets: Pat the fillets dry with paper towels. Season both sides with salt and pepper, and other seasonings if desired.
• Heat the pan: Use a heavy-based skillet (non-stick or cast iron). Heat the pan over medium-high heat until you see small wisps of smoke.
• Add oil or butter: Add butter or olive oil to the pan and swirl to coat the base.
• Cook the pollock: Place the fillets in the pan. They should sizzle immediately. Cook for 2-3 minutes on each side, or until golden brown and cooked through. If cooking with the skin on, start with the flesh side down first to prevent curling.
• Rest the pollock: Transfer the cooked pollock to a plate or warm place and cover with buttered paper. Resting allows the fish to cook through and the residual heat to penetrate the centre.
• Serve: Sprinkle with lemon juice and serve immediately.

Tips

• To prevent the fish from sticking to the pan, heat the pan before adding oil, and do not move the fish until it naturally releases.
• For a crispy crust, coat the fillets in flour or breadcrumbs before frying, shaking off any excess.

How to season pollock

Seasoning pollock is a simple process and can be done in a variety of ways. Pollock has a mild flavour and a medium texture, making it a versatile fish that can be seasoned to your taste. Here are some ways to season pollock fillets:

Breaded Pollock

For a simple and tasty breaded pollock, you can use a combination of dry ingredients such as parmesan cheese, sage, garlic powder, onion powder, black pepper, and bread crumbs. First, coat the fillets with an egg wash, then dredge them in the breading mixture. This method adds flavour and texture to the pollock.

Simple Seasonings

If you're looking for a more straightforward approach, you can simply season the pollock fillets with salt and pepper. This basic seasoning allows the natural flavour of the fish to shine through while enhancing its taste.

Fresh Herbs and Citrus

For a light and refreshing flavour, you can use fresh herbs such as cilantro and parsley, layered over the fillets before cooking. Adding a squeeze of fresh lemon or lime juice also complements the fish's flavour. This method is especially suitable for steaming or poaching cooking methods.

Spicy Options

For those who enjoy a kick of spice, you can season the pollock with Cajun spices or a combination of cayenne pepper, garlic, and lemon pepper. These seasonings add a bold flavour to the mild pollock, creating a delicious contrast.

Seafood Seasoning

To enhance the seafood flavour of the pollock, you can use a seafood seasoning blend such as Urban Accents Fisherman's Wharf Seasoning. This can be added to the cooking oil or butter and paired with other seasonings like garlic for an extra punch of flavour.

When seasoning pollock, it's important to remember that the fish has a flaky texture, so be gentle when applying seasonings or breading. Additionally, the cooking method you choose may influence the type of seasoning you use, as some methods like steaming or poaching pair better with lighter seasonings.

Cooking time and temperature

The cooking time and temperature for pan-seared pollock can vary depending on the desired level of doneness and the thickness of the fillets. Here is a step-by-step guide with approximate timings:

• Start by preheating your oven to 190°C/375°F/gas 5 if you plan to finish cooking your pollock in the oven, as suggested by some recipes.
• For a stovetop-only method, heat a heavy-based skillet (preferably cast iron or a good quality, heavy non-stick pan) over medium-high heat. It is recommended to heat the pan before adding oil to ensure the oil is hot enough but not too hot.
• Add oil to the pan, such as olive oil or butter, and swirl to coat the base. You can also use a combination of butter and olive oil.
• Place the pollock fillets in the pan. The fillets should sizzle immediately upon contact with the oil.
• Cook the pollock fillets for approximately 3-4 minutes on each side for thinner fillets (around 150g/5 oz each and 1 cm/ 2/5" thick). This timing will give you a golden and crispy exterior. Adjust the cooking time as needed for thicker fillets or if you prefer your fish well-done.
• If you opt for the oven-finish method, transfer the seared pollock fillets to the preheated oven and cook for an additional 5–7 minutes. This step ensures the fish is cooked through.
• Regardless of the method, it is crucial to ensure the pollock is cooked properly. The fish should flake easily with a fork when it is done.
• Once cooked, remove the pollock fillets from the pan and serve immediately. The crispy coating on the fish will start to lose its crispiness after a few minutes, so it is best enjoyed fresh off the stove or out of the oven.

Note: These instructions are a general guide, and specific recipes may vary in terms of ingredients, cooking times, and temperatures. Always refer to the recipe you are following for the most accurate information.

How to prevent pollock from sticking to the pan

To prevent pollock from sticking to the pan, there are a few simple techniques you can use. Firstly, make sure the pan is hot before adding the fillets. Heat the pan first, and then add a thin layer of oil to prevent sticking. You can also use a non-stick pan, which is particularly effective when combined with pre-heating.

Another tip is to pat the pollock fillets dry with paper towels before cooking. This will remove any excess moisture, reducing the chance of sticking.

If you are using a batter or breadcrumb coating, ensure you shake off any excess flour or breadcrumbs. This will help to prevent the coating from sticking to the pan and falling off the fish.

Finally, when cooking, do not move the fish until it naturally releases from the pan. This may take a few attempts, but the fish will release once the surface is cooked and golden.

Serving suggestions

Pan-seared pollock is a versatile dish that can be served in a variety of ways. Here are some ideas to get you started:

• Salad: A fresh garden salad with a balsamic, French, or Italian dressing can complement the flavour of the fish.
• Vegetables: Try serving the pollock with roasted vegetables such as broccoli, asparagus, or peas.
• Potatoes: Potato gratin, potato salad, or roasted potatoes are all good options to pair with the fish.
• Cheese: Cauliflower cheese or a similar rich, creamy dish can add a comforting element to the meal.
• Rice: For a heartier meal, serve the pollock with a rice dish such as a rice pilaf or fried rice.
• Sauce: A variety of sauces can be paired with the pollock, such as a lemon butter sauce, creamy dill sauce, cocktail sauce, or a simple squeeze of lemon.
• Wine: For adults, a glass of wine can complement the flavours of the dish. Try a full-bodied, aromatic Spanish Albarino or a Chardonnay, which can be light and crisp or rich and full-bodied.

Frequently asked questions