Cooking-ez.com

1,559 easy and fully explained recipes, with +66K photos and 78 videos

Pollack fillet baked with rice and vegetables.

Pollack fillet baked with rice and vegetables.
This oven-baked recipe teams layers of rice and vegetables (sesame-flavoured rice, sautéed courgettes, onions and tomatoes) with fillets of fish (pollack here) and thyme laid on top. Everything is then cooked together in the oven.
75 K 4.4/5 (23 reviews)
Grade this recipe:
duree1 hour 7 min. difficultéEasy prix8.45 € pour combien4 people ingredients11 Ingredients
Keywords:
Last modified on: September 25th 2016
For this recipe: Comment Send to a friend Ask me a question Follow Printable Diaporama Video
For 4 people, you will need:
Change to the quantities for:
Change measures:
Times for this recipe
Preparation: 25 min.
Cooking: 45 min.
All in all: 1 hour 7 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 - ⌛ 8 min.
Pollack fillet baked with rice and vegetables. : Stage 1
Rinse 2 tomatoes, remove the hard part around the stalk and slice.

Rinse 2 courgettes and slice into rounds.
Stage 2 - ⌛ 3 min.
Pollack fillet baked with rice and vegetables. : Stage 2
Peel 1 onion, rinse and slice thinly.

For all this slicing, a mandolin is the ideal tool.
Stage 3 - ⌛ 5 min.
Pollack fillet baked with rice and vegetables. : Stage 3
Pour 2 tablespoons olive oil into a large frying pan or skillet on high heat. When good and hot, add the sliced courgette and sauté for 5 minutes. Salt and pepper at the end of cooking.

Set aside.
Stage 4 - ⌛ 5 min.
Pollack fillet baked with rice and vegetables. : Stage 4
Pour another 2 tablespoons olive oil into the same pan, then fry the sliced tomatoes (after salting) on both sides. When cooked, remove the tomato skin and discard.

Don't worry if the tomatoes disintegrate during cooking, as this is hard to avoid.
Stage 5 - ⌛ 5 min.
Pollack fillet baked with rice and vegetables. : Stage 5
Pour another 2 tablespoons olive oil into the same pan, then fry the onion slices, which will fall into ribbons.

Salt and pepper, then set aside.
Stage 6 - ⌛ 1 min.
Pollack fillet baked with rice and vegetables. : Stage 6
Mix together 500 g cooked rice and 5 tablespoons sesame oil (easier if the rice is still hot).
Stage 7 - ⌛ 3 min.
Pollack fillet baked with rice and vegetables. : Stage 7
Butter a gratin dish and spread the rice as an even layer in the bottom.
Stage 8 - ⌛ 1 min.
Pollack fillet baked with rice and vegetables. : Stage 8
Spread the fried onions over the top...
Stage 9 - ⌛ 1 min.
Pollack fillet baked with rice and vegetables. : Stage 9
...then the courgettes...
Stage 10 - ⌛ 1 min.
Pollack fillet baked with rice and vegetables. : Stage 10
...then the tomatoes.
Stage 11 - ⌛ 3 min.
Pollack fillet baked with rice and vegetables. : Stage 11
Preheat the oven to 360°F (180°C.)

Prepare the fish fillets: remove the skin and any remaining bones. Rinse and dry the fish.

Coat the fish with olive oil using a brush. Salt and pepper, then scatter thyme leaves over.
Stage 12 - ⌛ 1 min.
Pollack fillet baked with rice and vegetables. : Stage 12
Lay the fish fillets on top of the vegetables...
Stage 13 - ⌛ 30 min.
Pollack fillet baked with rice and vegetables. : Stage 13
...and bake for about 30 minutes (this will depend on the thickness of your fish, so do use an electronic thermometer, as explained in the method for cooking salmon.
Stage 14
Pollack fillet baked with rice and vegetables. : Stage 14
Serve piping hot.
Remarks
I have used pollack fillets in this recipe, but you can use other fish - in season, of course.
Keeping: Best eaten immediately, but can be reheated.
Source: Home made.
Nutritional information
Proteins (gr)Carbohydrates (gr)Fats (gr)Energy value (in k-calories)Energy value (in k-joules)
Whole recipe100 RDI=40 %290 RDI=30 %520 RDI=80 %2,220 RDI=110 %9,290 RDI: 110 %
Per 100 g5 RDI=2 %20 RDI=1 %30 RDI=4 %120 RDI=6 %500 RDI: 6 %
Per person30 RDI=10 %70 RDI=7 %130 RDI=20 %550 RDI=30 %2,320 RDI: 30 %
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
Possible allergens in this recipe: milk, Sesame, Fish
How much will it cost?
  • For 4 people : 8.45 €
  • Per person : 2.15 €

Change currency:

Note: Be careful, these prices are only an estimate, you can consult the table of prices by ingredients used for this estimate.
This recipe uses (among others)
Cooked rice
Cooked rice

You can get more informations, or check-out other recipes which use it, for example: Rice with spring greens, New Italian-style peas, Rice and peas, Seafood rice salad, Baby broad beans and peas with rice and mascarpone , ... See them all 28

Fish fillet
Fish fillet

Like these other recipes: Sea bass with coriander cream en papillote, Fillet of sea bass and Jerusalem artichokes with lemon, Crunchy little pieces of fish, Rosemary steamed fish, Fillet of pollack cooked in two stages, ... See them all 33

Sesame oil
Sesame oil

Like these other recipes: Ali Baba bread, Fried rice with turnips and new peas, Shiro-goma salad, Sesame rice, Vietnamese prawns, ... See them all 9

Olive oil
Olive oil

Like these other recipes: Bread with Tomato , Pasta with cherry tomatoes and herbs, Mexican ceviche, Vegetable tian, Salmon and leek fondue tart, ... See them all 556

Other recipes you may also like
Millefeuille
Millefeuille
Millefeuille is one of the best pastries available, if it is well made, i.e.: 2 layers of light vanilla cream between 3 layers of fine crispy (possibly caramelized) puff pastry.
October 13th 2010348 K4.6 1 hour 45 min.
Mushroom Pancakes au Gratin
Mushroom Pancakes au Gratin
This recipe uses pan-fried mushrooms and shallots in cream as the filling for Breton "galettes": traditional buckwheat pancakes. The stuffed pancakes are then baked gratin-style with cheese and cream.
May 10th 2023163 K4.6 55 min.
Asparagus "en petit pois"
Asparagus "en petit pois"
As the name suggests, this historic recipe (see below for more details) treats asparagus like peas, Napoleonic French style: first cooked the usual way, then cut small (to look like peas), cooked again in stock, and finished with a cream and egg yolk sauce.
May 2nd 202151 K 45 min.
Chestnut cake
Chestnut cake
This delightful cake is doubly chestnutty: it contains chestnut flour, and sweet chestnut purée.
August 28th 2025356 K5 1 hour 15 min.
Toasted almond cake
Toasted almond cake
A layer cake, with toasted almonds in the chocolate part.
July 5th 2016258 K4.4 2 hours 2 min.
News list of cooking-ez.com

Sign up to receive the latest recipes (next batch due to be sent on 2026-03-08)

*Your e-mail Your first name or nickname
I am not a leaving thing
Note: We'll never share your e-mail address with anyone else.
Post a comment or question
Posted by:
I am not a leaving thing

Follow this recipe (as 2 people already do)
If you are interested in this recipe, you can "follow" it, by entering your email address here. You will then receive a notification immediately each time the recipe is modified or a new comment is added. Please note that you will need to confirm this following.
I am not a leaving thing
Note: We'll never share your e-mail address with anyone else.
Alternatively: you can subscribe to the mailing list of cooling-ez.com , you will receive a e-mail for each new recipe published on the site.

Back to top of page