Pollock with Three Pepper Salsa
Brighten up your dinner table with this vibrant and healthy recipe for Pollock with Three Pepper Salsa! This dish features tender, pan-seared pollock fillets seasoned with a hint of ground cumin for a subtle earthy warmth. The star of the dish is the colorful three pepper salsa, made with red, yellow, and green bell peppers, zesty lime juice, fresh cilantro, and a touch of jalapeño for a mild kick. It’s a quick and satisfying meal that comes together in just 35 minutes, making it perfect for weeknight dinners or entertaining guests. Packed with fresh, bold flavors, this light yet satisfying dish is an easy way to incorporate more lean protein and veggies into your diet.
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Recipe Information
Ingredients
- 4 pieces Pollock fillets
- 1 medium Red bell pepper
- 1 medium Yellow bell pepper
- 1 medium Green bell pepper
- 1 small Red onion
- 1 small Jalapeño pepper
- 2 pieces Garlic cloves
- 1 large Lime
- 0.25 cup Fresh cilantro
- 2 tablespoons Olive oil
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 0.25 teaspoons Ground cumin
- 2 tablespoons Cooking oil
Instructions
Prepare the salsa: Dice the red, yellow, and green bell peppers into small, uniform pieces and place them in a mixing bowl.
Finely chop the red onion and jalapeño pepper (remove seeds for less heat) and add them to the bowl with the bell peppers.
Mince the garlic cloves and add them to the mixture.
Finely chop the cilantro and add it to the bowl as well.
Zest and juice the lime, then add both the zest and the juice to the vegetable mixture.
Drizzle 2 tablespoons of olive oil over the mixture, then season with 0.25 teaspoons of salt and 0.25 teaspoons of black pepper. Mix well and set aside to allow the flavors to meld.
Season the pollock fillets: Pat the fillets dry with a paper towel, then season them evenly with 0.25 teaspoons of salt, 0.25 teaspoons of black pepper, and 0.25 teaspoons of ground cumin.
In a large skillet, heat 2 tablespoons of cooking oil over medium-high heat.
Once the oil is hot, add the pollock fillets to the skillet. Cook for 3-4 minutes on each side, or until the fillets are golden brown on the outside and opaque in the center.
Remove the fillets from the skillet and let them rest for 2-3 minutes.
To serve, place a pollock fillet on each plate and top generously with the three pepper salsa. Serve immediately.
Nutrition Facts
Calories |
1075 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.6 g | 79% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 292 mg | 97% | |
| Sodium | 1608 mg | 70% | |
| Total Carbohydrate | 49.1 g | 18% | |
| Dietary Fiber | 12.0 g | 43% | |
| Total Sugars | 14.9 g | ||
| Protein | 87.1 g | 174% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 179 mg | 14% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 3126 mg | 67% | |
*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.
