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Fish, Meal soups and plant based

Pan seared black pollock with snap peas and lemon rice

Pan seared black pollock with snap peas and lemon rice is a fish dish for 4 people, ready in 30 minutes, rated very easy, for €3.10 per person. The key is a quick sear on the fish, flipped only once, and lemon zest stirred into the rice while it's still hot to keep its full flavor.

A pan seared black pollock fillet, crisp snap peas, and fragrant lemon rice, it tastes like the first warm days.

Pan seared black pollock with snap peas and lemon rice
Total time
30 min
Difficulty
Very easy
Cost per person
€3.10
Calories per person
460 kcalcalculated by Kiloach, your weight coach
Season
Spring, Summer
The kids
They generally like it

Pan seared black pollock flakes into soft, moist pieces when you keep the cooking time short. The snap peas stay crisp, garlic gives them just enough edge, and the lemon rice adds a brightness that wakes up the whole plate. It's a dinner that feels like spring, light on the plate but still satisfying.

This is the kind of weeknight dinner you make when you don't want to spend an hour at the stove, but it's also clean and simple enough to serve to guests. Kids usually like it because the fish is mild and the buttery rice feels familiar. Mon Chou likes to bring it back as soon as snap peas are in season.

The ingredients

4 people

Fish counter

  • Black pollock fillets 600 g

Fruits and vegetables

  • Snap peas 400 g
  • Lemon 2
  • Parsley 4 sprigs
  • Garlic 1 cloves

Pantry

  • Riceoften in the pantry 300 g
  • Olive oiloften in the pantry 2 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Dairy

  • Butter 50 g

Allergens Fish, Lactose

The step by step recipe

  1. Cook the rice in a large pot of salted water, then drain it. 11 min

    Rinse it under warm water so it doesn't stick together.

  2. Trim the snap peas and stir fry them over high heat in a tablespoon of oil with the chopped garlic, salt, and pepper. 5 min

    Keep them crisp, they keep cooking a little once on the plate.

  3. Pat the fillets dry, season with salt and pepper, and sear them in the remaining oil and half the butter. 6 min

    Flip them only once, handling fish too much makes it fall apart.

  4. Mix the hot rice with the remaining butter, the zest and juice of one lemon, and the chopped parsley.

    The butter blends in better when the rice is hot and well drained.

  5. Plate the rice, top with the fillets and snap peas, and add a lemon wedge.

    Squeeze a bit of lemon over the fish just before eating.

Our tips to get it right

  • Pick black pollock fillets that are firm and smell clean, freshness really shows once the fish hits the pan.
  • Let the pan get properly hot before adding the fish, it browns better and sticks less.
  • Drain the rice really well before adding the butter, soggy rice waters down the lemon flavor.

The variations

  • Swap the black pollock for cod or hake, the cooking time stays the same.
  • For a vegetarian version, replace the fish with pan roasted chickpeas and a pinch of paprika.
  • For quicker meals with kids, cut the fish into smaller pieces before cooking, it cooks faster and is easier to eat.

What to serve it with

  • A green salad with lemon dressing
  • A glass of dry white wine
  • Crusty bread for the juices

Storage

Store leftovers in a sealed container in the fridge for up to 2 days. Cooked fish doesn't freeze well, so it's best to only make what you'll eat. Reheat gently in a pan or in the microwave on low power so the fish doesn't dry out.

Questions about this dish

Can I use a different fish instead of black pollock?

Yes, cod, hake, or whiting all work well. Stick with a firm white fish so the cooking time stays the same.

Can I make the lemon rice ahead of time?

You can cook the rice ahead and reheat it, but add the zest, juice, and butter only at the end. The lemon loses its brightness if it sits too long in hot rice.

How do I know when the fish is done?

The flesh turns opaque and flakes easily with a fork. Count about 3 minutes per side, depending on the thickness of the fillets.

Do snap peas need to be peeled?

Just trim the ends, no peeling needed. If you notice a tough string along the side, pull it off gently before cooking.

How long does it take to make a pan seared black pollock with snap peas and lemon rice?

Count 30 min in total, prep and cooking included. The recipe is rated “very easy”.

How many calories are in a pan seared black pollock with snap peas and lemon rice?

About 460 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a pan seared black pollock with snap peas and lemon rice cost?

About €3.10 per serving, or €12.40 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish, lactose. Always check the labels of the products you buy.

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