Pollock with sauce vierge
Nutrition per serving
Pan-fried pollock fillets topped with a fresh sauce vierge (tomatoes, olives, herbs and olive oil). Light, fresh from the sea and summery, it is a delicate, healthy dish ready in 15 minutes.
Preparation: 15 min | Cooking: 8 min | Servings: 4 | Difficulty: Easy
Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 340 kcal · 37 g protein · 5 g carbohydrate · 18 g fat
Ingredients
Method
- Make the sauce vierge: diced tomatoes, olives, basil, oil and lemon.
- Pan-fry the pollock fillets for 3 minutes on each side.
- Plate the fish.
- Spoon over the sauce vierge at room temperature.
Nutritional benefits
Pollock is a lean fish that is high in protein and low in fat, good for cholesterol and ideal when you are watching your weight. The sauce vierge, made with raw tomatoes and olive oil, adds freshness, lycopene and healthy fats without any cooking. A delicate, light and summery dish, naturally gluten-free and lactose-free.
Variations and substitutions
- With cod, sea bass or sea bream.
- With capers in the sauce.
- With mixed herbs: chives, tarragon.
- Served with rice or steamed vegetables.
Storage and making ahead
The sauce vierge can be made ahead (3 days); pan-fry the fish just before serving.
💡 Good to know
Serve the sauce vierge at room temperature (not cold): the aromas of the tomatoes and basil are far more pronounced.
Read more
Discover more high-protein recipes · weight-loss recipes · cholesterol-friendly recipes · gluten-free recipes · lactose-free recipes.
The foods in this recipe: pollock · tomatoes · olives · basil · olive oil.
You might also like these recipes: Provençal cod with tomatoes and olives · Baked sea bream with Mediterranean vegetables · Avocado, prawn and grapefruit salad.
