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Pollock with parsley sauce & crisp bacon

Pollock with parsley sauce & crisp bacon

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  • Preparation and cooking time
    • Prep:
    • Cook:
    • Plus infusing
  • Easy
  • Serves 2

Pollock makes a delicious alternative to cod - it's easy on the wallet too

Nutrition: per serving
NutrientUnit
kcal434
fat22g
saturates9g
carbs17g
sugars6g
fibre1g
protein44g
salt1.93g
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Ingredients

  • 1 tbsp plain flour
  • 2 x 200g/8oz thick pollock fillets, skin on
  • 1 tbsp sunflower oil
  • 4 rindless rashers good streaky bacon

For the parsley sauce

  • 200ml whole milk
  • ½ medium onion , quartered
  • 1 bay leaf
  • 1 tbsp butter
  • 1 tbsp plain flour
  • nutmeg , for grating
  • small bunch curly parsley , chopped

Method

  • STEP 1

    To make the sauce, pour the milk into a medium pan and add the onion and bay leaf. Bring to a gentle simmer on the hob and cook for 5 mins. Turn off the heat, then leave to stand for 30 mins. When cool, remove the onion and bay leaf.

  • STEP 2

    To prepare the fish, toss the flour, a pinch of salt and a couple of twists of black pepper in a large bowl. Add the fish, skin-side down, to coat the skin lightly in the flour. Heat the oil in a large non-stick frying pan over a medium-high heat. Add the fish, skin-side down, and the bacon. Cook the fish for 5-6 mins or until the skin is crisp and it is almost completely opaque – there should be a couple of fingers’ width of uncooked fish running down the centre. Cook the bacon until it is really crisp, turning once, then remove and drain on kitchen paper.

  • STEP 3

    Meanwhile, finish making the parsley sauce. Melt the butter in a small pan and stir in the flour. Cook for 30 secs. Slowly add the milk to the pan, stirring. Simmer gently for 5 mins, stirring continuously. Season with a good grating of nutmeg, salt and pepper. Keep warm over a low heat, stirring occasionally.

  • STEP 4

    Flip the pollock over, reduce the heat slightly and cook on the other side for a further min or so until just cooked. Increase the heat under the sauce until it begins to bubble. Stir in the parsley and add a little extra milk if the sauce seems too thick. Season a little more if you like.

  • STEP 5

    Place the fish on 2 warmed plates. Spoon over the sauce and place the bacon on top. Serve.

RECIPE TIPS
POLLOCK KNOW-HOW

Pollock has a texture and flavour similar to cod but is completely sustainable and approved by the Marine Stewardship Council – look for the white tick logo on packs of fish. Pollock is available most of the year and can increasingly be bought as fillets in supermarkets – it will cost £4-£5 for two.

Goes well with

Recipe from Good Food magazine, March 2010

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A star rating of 3.5 out of 5.6 ratings
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