Alaskan Pollock with Broccoli in a Cream Sauce is a delightful and nutritious seafood dish that combines flaky Alaskan Pollock fillets with tender broccoli florets, all smothered in a creamy sauce. Here’s a detailed breakdown of the dish:
History:
The dish itself doesn’t have a specific historical origin, but it’s a part of modern American cuisine that values both seafood and creamy sauces. Alaskan Pollock is a popular and sustainable fish found in the cold waters of the North Pacific, which makes it a favored choice for seafood lovers.
Components:
- Alaskan Pollock fillets: You’ll need fresh or frozen Alaskan Pollock fillets.
- Broccoli: Fresh broccoli florets are used for this recipe.
- Cream Sauce: The creamy sauce typically consists of heavy cream, butter, garlic, grated Parmesan cheese, salt, and pepper. You can also add ingredients like lemon juice or white wine for extra flavor.
Steps to Prepare:
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Prepare the Pollock: Season the Alaskan Pollock fillets with salt and pepper. You can also squeeze some lemon juice over them for added flavor.
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Steam the Broccoli: Steam the broccoli florets until they are tender but still vibrant green. This usually takes about 5-7 minutes.
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Cook the Pollock: In a large skillet, heat some butter over medium-high heat. Add the Pollock fillets and cook for about 3-4 minutes per side, or until they are flaky and opaque. Remove the Pollock from the skillet and set aside.
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Make the Cream Sauce: In the same skillet, melt some more butter and sauté minced garlic until fragrant. Add heavy cream and grated Parmesan cheese, stirring continuously until the sauce thickens. Season with salt and pepper to taste.
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Combine and Serve: Return the cooked Pollock fillets to the skillet, along with the steamed broccoli. Gently toss everything together, making sure the Pollock and broccoli are coated with the creamy sauce. Cook for an additional 2-3 minutes to heat everything through.
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Serve: Plate the Alaskan Pollock with Broccoli in Cream Sauce and garnish with fresh herbs or lemon zest, if desired.
Time Needed:
The total time needed to prepare this dish is approximately 30-40 minutes, including preparation and cooking time. It’s a relatively quick and easy recipe, making it a great choice for a weeknight dinner that’s both rich in flavor and nutrition. Enjoy your Alaskan Pollock with Broccoli in Cream Sauce!
Certainly! Here are the nutrition facts and health information for Alaskan Pollock with Broccoli in a Cream Sauce per serving:
Nutrition Facts (Approximate Values for a typical serving):
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Calories: Approximately 350-400 calories per serving.
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Protein: Alaskan Pollock is a great source of protein, providing about 25-30 grams per serving.
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Carbohydrates: This dish is relatively low in carbs, with approximately 10-15 grams per serving.
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Fats: The cream sauce adds richness and fats to the dish, with about 20-25 grams of fat per serving.
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Fiber: Broccoli contributes dietary fiber, providing around 3-4 grams per serving.
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Vitamins: This dish is rich in vitamins, particularly vitamin C from the broccoli, and various B vitamins.
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Minerals: It contains essential minerals such as calcium, potassium, and magnesium.
Health Information:
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Protein: The high protein content in Alaskan Pollock makes it a good choice for maintaining and repairing body tissues.
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Low Carbs: With relatively low carbohydrates, this dish can be suitable for those following a low-carb or ketogenic diet.
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Omega-3 Fatty Acids: Alaskan Pollock is a source of omega-3 fatty acids, which are beneficial for heart health and may reduce the risk of chronic diseases.
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Fiber: Broccoli’s fiber content aids in digestion and can help regulate blood sugar levels.
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Vitamins: The dish provides essential vitamins, including vitamin C, which supports the immune system, and B vitamins that are important for metabolism.
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Minerals: Calcium is essential for strong bones and teeth, while potassium helps maintain healthy blood pressure.
It’s important to note that the actual nutritional content can vary based on portion size, the specific ingredients used, and the preparation method. If you have specific dietary restrictions or health concerns, it’s advisable to consult a healthcare professional or nutritionist for personalized guidance.
