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Fillet of pollack cooked in two stages

Fillet of pollack cooked in two stages

This pollack fillet is cooked in two stages: first pan-fried briefly to seal it and colour the outside, then baked gently in the oven in a parcel (en papillotte) on a bed of melting onions, julienne carrots and peas. This double cooking will give you a fish that's lightly crisped on the outside and melting in the middle.

110,5844.7/5

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Last modified on: January 23th 2011

For 4 people, you will need:

How long does it take?

PreparationCookingStart to finish
40 min.1 hour1 hour 40 min.
Preservation: To eat right now.
At what time?When will I finish if I start the recipe at a certain time?
When should I start for the recipe to be ready at a certain time?
Work this out...

Step by step recipe

1 Fillet of pollack cooked in two stages : Photo of step #1Prepare 4 onions and slice thinly (use a mandolin if you have one to make this easier).

Melt 2 tablespoons butter in a pan over low heat then add the onions, stir well and cook stirring occasionally for about 30 minutes until nicely golden brown. Salt and pepper when cooked.
30 min.
2 Fillet of pollack cooked in two stages : Photo of step #2Meanwhile fry 150 g small pieces of bacon in a pan over high heat until lightly browned. Turn off the heat as soon as they begin to colour. 8 min.
3 Fillet of pollack cooked in two stages : Photo of step #3Mix the cooked onions and bacon.

set aside.
2 min.
4 Fillet of pollack cooked in two stages : Photo of step #4Bring a pan of salted water to the boil then add 100 g peas and cook for 30 seconds.

Remove the peas from the water and plunge into ice-cold water. Drain and set aside.
1 min.
5 Fillet of pollack cooked in two stages : Photo of step #5Peel and wash 2 carrots then cut into small sticks.

Tip them into the same pan of boiling water and wait until it comes back to the boil. At this point, remove the carrots and plunge into ice-cold water. Drain and set aside.
20 min.
6 Fillet of pollack cooked in two stages : Photo of step #6Prepare the fillet of pollack: take off any remaining skin and check carefully that there are no bones left.

Spread a little olive oil on both sides with a brush, then salt and pepper.
7 min.
7 Fillet of pollack cooked in two stages : Photo of step #7Heat the oven to 200°C (390°F).

Put a large non-stick frying pan on high heat. When nice and hot, fry the fish for 30 seconds on each side.
1 min.
8 Fillet of pollack cooked in two stages : Photo of step #8Spread out a large sheet of cooking parchment, about 3 times the size of the fish fillet, on a baking tray.

Spread a layer of onions followed by carrots and peas.

Place the fish on top...
7 min.
9 Fillet of pollack cooked in two stages : Photo of step #9...and fold up the paper into a parcel.

Tip: use a stapler if you can to fasten the parcel, it's much easier.
2 min.
10 Fillet of pollack cooked in two stages : Photo of step #10Bake in the oven for about 20 minutes. 20 min.
11 Fillet of pollack cooked in two stages : Photo of step #11Open the parcel, cut into portions and serve immediately. 2 min.

Remarks

If you don't have pollack (which resembles cod), of course you can use another white fish of your choosing.

For perfect cooking, if you have an electronic thermometer, push it into the centre of the fillet through the wrapper and bake until the temperature rises to exactly 70°C (158°F).

Nutritional information

Whole recipe
CaloriesProteins CarbohydratesFats
173153 gr86 gr131 gr
87 %20 %8 %20 %
Per 100 g
CaloriesProteins CarbohydratesFats
1334 gr7 gr10 gr
7 %2 %1 %2 %
Per person
CaloriesProteins CarbohydratesFats
43213 gr21 gr32 gr
22 %5 %2 %5 %
% are calculated relative to a Recommended Dietary Intake or RDI of 2000 k-calories by day for a woman (change to a man).

How much will it cost?

For 4 people : 4.19 €
Per person : 1.05 €

Note : These prices are only approximate.

Change currency:

And to drink?: A white wine, preferably dry, like a Coteaux d'Hugier white, made with Auxerrois grapes. This name is misleading as this lovely organic wine comes from the Haute-Saône area of Franche-Comté.
Source: Home made
Grade this recipe :

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