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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.

185 K 4.6/5 (20 reviews)

1 hour 40 min. difficulté

Easy

£3.60

4 people

7 Ingredients

Last modified on: January 23^th 2011

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For 4 people, you will need:

1 4 onions
2 2 tablespoons butter
3 150 g small pieces of bacon
4 100 g peas
5 2 carrots
6 1 fish fillet
7 1 tablespoon olive oil
Total weight: 1,310 grams

Change to the quantities for:

2 people 4 people 8 people 12 people

Change measures:

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Times for this recipe

Preparation: 40 min.

Cooking: 1 hour

All in all: 1 hour 40 min.

When should you start or finish this recipe?

If you start now, at , you will finish around : ?.Change start time

To finish around 7pm, you'll need to have started before: .Change end time

Step by step recipe

Stage 1 - 30 min.

Prepare 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.

Stage 2 - 8 min.

Meanwhile 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.

Stage 3 - 2 min.

Mix the cooked onions and bacon.

set aside.

Stage 4 - 1 min.

Bring 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.

Stage 5 - 20 min.

Peel 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.

Stage 6 - 7 min.

Prepare 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.

Stage 7 - 1 min.

Heat 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.

Stage 8 - 7 min.

Spread 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...

Stage 9 - 2 min.

...and fold up the paper into a parcel.

Tip: use a stapler if you can to fasten the parcel, it's much easier.

Stage 10 - 20 min.

Bake in the oven for about 20 minutes.

Stage 11 - 2 min.

Open the parcel, cut into portions and serve immediately.

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).

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.

Keeping: To eat right now.

Source: Home made.

Nutritional information

	Proteins (gr)	Carbohydrates (gr)	Fats (gr)	Energy value (in k-calories)	Energy value (in k-joules)
Whole recipe	50 RDI=20 %	90 RDI=8 %	130 RDI=20 %	1,730 RDI=90 %	7,250 RDI: 90 %
Per 100 g	4 RDI=2 %	6 RDI=1 %	10 RDI=2 %	130 RDI=7 %	560 RDI: 7 %
Per person	10 RDI=5 %	20 RDI=2 %	30 RDI=5 %	430 RDI=20 %	1,810 RDI: 20 %

The % figures are calculated in relation to the Recommended Dietary Intake , or RDI of 2,000 k-calories (or 8,400 k-joules) per day for a woman Change to a man

Possible allergens in this recipe: Milk, Fish

How much will it cost?

For 4 people : £3.60
Per person : £0.90

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Note: Be careful, these prices are only an estimate, you can consult the table of prices by ingredients used for this estimate.

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