- 4 x 150g pollock fillets, skin on and pin-boned
- 1 tablesp. rapeseed or olive oil
- 1 tablesp. butter softened
- Salt and freshly ground black pepper
- 1 red onion, finely chopped
- 1 red pepper, finely chopped
- 2 garlic cloves, peeled and finely chopped
- Pinch dried chilli flakes
- 2 tablesp. capers, drained
- 1 x 400g tin of butter beans
- 1 teasp. sumac
- Lemon wedges to serve
Grilled Pollock with Butter Beans and Peppers
4 people
25 min
Nutrition per serving
-
kcal561 kcal
-
protein37g
-
total fat23g
-
saturates8.2g
-
iron4.7mg
-
carbs39g
Ingredients
- Juice of half a lemon
- A good handful of parsley, finely chopped
- 3 tablesp. olive oil
- Salt and freshly ground
- black pepper
To serve: Baby potatoes and salad or your favourite seasonal vegetable
Grilled Pollock, Butter Beans and Peppers
- 4 x 150g pollock fillets, skin on and pin-boned
- 1 tablesp. rapeseed or olive oil
- 1 tablesp. butter softened
- Salt and freshly ground black pepper
- 1 red onion, finely chopped
- 1 red pepper, finely chopped
- 2 garlic cloves, peeled and finely chopped
- Pinch dried chilli flakes
- 2 tablesp. capers, drained
- 1 x 400g tin of butter beans
- 1 teasp. sumac
- Lemon wedges to serve
Dressing
- Juice of half a lemon
- A good handful of parsley, finely chopped
- 3 tablesp. olive oil
- Salt and freshly ground
- black pepper
To serve: Baby potatoes and salad or your favourite seasonal vegetable
Method
Copy TextSet the grill to high.
To cook the pollock: Line a grill tray with tinfoil and brush with a little oil. Place the pollock fillets, skin side down on the foil, then brush the fillets with the butter and season with a little salt and freshly ground black pepper. Grill for 5 to 7 minutes, depending on how thick the fillets are.
To prepare the beans and peppers: Meanwhile, heat a tablespoon of oil in a frying pan over a medium heat. Add the onion and red pepper and cook for 2-3 minutes to soften. Then add the garlic, chilli flakes and capers and
cook for a further 2 minutes. Add the beans and cook for 3 minutes or until heated through. Season and taste. Remove from the heat, cover and keep warm.
Combine the dressing ingredients.
To serve: Stir the dressing through the bean mixture and divide between 4 plates. Place the pollock fillets on top, sprinkle over the sumac and serve with the lemon wedges, potatoes and salad or vegetables.
The Quality Mark & You
Learn moreMethod
Copy TextSet the grill to high.
To cook the pollock: Line a grill tray with tinfoil and brush with a little oil. Place the pollock fillets, skin side down on the foil, then brush the fillets with the butter and season with a little salt and freshly ground black pepper. Grill for 5 to 7 minutes, depending on how thick the fillets are.
To prepare the beans and peppers: Meanwhile, heat a tablespoon of oil in a frying pan over a medium heat. Add the onion and red pepper and cook for 2-3 minutes to soften. Then add the garlic, chilli flakes and capers and
cook for a further 2 minutes. Add the beans and cook for 3 minutes or until heated through. Season and taste. Remove from the heat, cover and keep warm.
Combine the dressing ingredients.
To serve: Stir the dressing through the bean mixture and divide between 4 plates. Place the pollock fillets on top, sprinkle over the sumac and serve with the lemon wedges, potatoes and salad or vegetables.
Grilled Pollock with Butter Beans and Peppers
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