Baked Pollock

Discover the perfect weeknight dinner with this easy and healthy Baked Pollock recipe that’s bursting with vibrant flavors and satisfying textures. Tender Pollock fillets are infused with fresh lemon juice, zesty garlic, and fragrant parsley for a refreshing citrus-herb aroma, while a golden, crispy topping of panko breadcrumbs adds a delightful crunch. Seasoned with smoky paprika and a hint of black pepper, this dish balances simplicity with bold, irresistible taste. Ready in just 25 minutes, it’s an ideal choice for busy evenings, featuring a light, flaky fish that pairs beautifully with a side of steamed vegetables, rice, or a crisp green salad. Perfect for seafood lovers seeking a quick, nutritious meal that doesn't skimp on flavor!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces Pollock fillets
• 1 whole Lemon
• 2 tablespoons Olive oil
• 2 cloves Garlic
• 2 tablespoons Fresh parsley
• 1 teaspoon Paprika
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper
• 0.5 cup Panko breadcrumbs

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.

Step 2

Pat the Pollock fillets dry with paper towels and place them on the prepared baking sheet.

Step 3

In a small bowl, zest the lemon and set the zest aside. Then cut the lemon in half and squeeze the juice over the fillets.

Step 4

Drizzle the fillets with olive oil to ensure they stay moist during baking.

Step 5

Finely mince the garlic and chop the fresh parsley. In another small bowl, mix the garlic, parsley, paprika, salt, and black pepper.

Step 6

Sprinkle the herb and spice mix evenly over the fillets, ensuring they are well coated.

Step 7

In a separate bowl, mix the panko breadcrumbs with the reserved lemon zest. Sprinkle this breadcrumb mixture evenly over the fillets to create a lightly crisp topping.

Step 8

Bake the fillets in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork and is opaque in the center.

Step 9

Remove from the oven and let it rest for 2 minutes before serving. Optionally, garnish with additional parsley and lemon wedges.

Nutrition Facts

Serving size	553.5 grams (553.5g)

Amount per serving	% Daily Value*
Calories	656

Total Fat 32.60g	42%
Saturated Fat 5.20g	26%
Polyunsaturated Fat 2.70g
Cholesterol 292mg	97%
Sodium 1593mg	69%
Total Carbohydrate 9.20g	3%
Dietary Fiber 3.00g	11%
Total Sugars 1.80g
Protein 81.70g	163%

Vitamin D 0IU	0%
Calcium 113mg	9%
Iron 3mg	18%
Potassium 2067mg	44%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.7%

Protein: 49.7%

Carbs: 5.6%