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Fish, Busy evenings

Pollock with tomato sauce and rice

Pollock with tomato sauce and rice is a simmered fish dish for 4 people, ready in 35 minutes and rated very easy. It costs about €2.60 per serving. The trick is to add the fish to an already hot sauce and let it cook at a gentle simmer without stirring, so it stays in big chunks.

Tonight, pollock simmered in a herby tomato sauce, served over rice so you don't miss a drop of the sauce.

Pollock with tomato sauce and rice
Total time
35 min
Difficulty
Very easy
Cost per person
€2.60
Calories per person
500 kcalcalculated by Kiloach, your weight coach
Season
Summer, Fall, Spring
The kids
They generally like it

Pollock flakes into soft, big chunks in a tomato sauce seasoned with oregano and black olives. The fish stays tender because it cooks gently, just resting in the hot sauce rather than boiling hard. Fresh parsley stirred in at the end brightens everything up and adds a green note against the red sauce.

This is the kind of dinner Mon Chou suggests for a busy weeknight, when you want something good without spending the whole evening on it. Rice naturally goes alongside and soaks up all the sauce, which works for kids and adults alike. It's easy enough to throw together on a whim, yet good enough for a more relaxed weekend dinner too.

The ingredients

4 people

Fish counter

  • Pollock fillets 600 g

Pantry

  • Crushed tomatoesoften in the pantry 400 g
  • Oreganooften in the pantry 1 tsp
  • Black olives 50 g
  • Riceoften in the pantry 280 g
  • Olive oiloften in the pantry 3 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Onion 1
  • Garlic 2 cloves
  • Parsley 1 bunch

Allergens Fish

The step by step recipe

  1. Cook the chopped onion and garlic in the olive oil for a few minutes. 5 min

    Keep the heat low so they soften without browning.

  2. Add the tomatoes, oregano, salt, and pepper, and let it simmer until it thickens. 12 min

    A pinch of sugar tones down the tomato's acidity.

  3. Meanwhile, cook the rice in salted boiling water, then drain it. 11 min

    Keep it warm under a lid.

  4. Cut the fish into big chunks, slide it into the sauce with the olives, and let it cook gently. 8 min

    Don't stir, just spoon the sauce over the fish instead.

  5. Sprinkle with chopped parsley and serve over the rice.

    Fresh parsley at the end adds brightness.

Our tips to get it right

  • Pick pollock fillets that are very fresh and free of bones, so they're easy to cut into even, big chunks.
  • Let the tomato sauce reduce enough before adding the fish, it should coat the back of a spoon.
  • Skip covering the pan while the fish cooks, too much steam would make it soggy instead of keeping it firm.

The variations

  • Swap the pollock for cod or hake, two firm white fish that hold up well during cooking.
  • For a fish-free version, replace the pollock with drained chickpeas, added at the same time as the olives.
  • For kids in a hurry, serve the tomato sauce alone over pasta and keep the fish on the side for the adults.

What to serve it with

  • A squeeze of lemon before serving
  • Bread for mopping up the sauce
  • A simple green salad to start

Storage

Store leftovers in a sealed container in the fridge for up to 2 days, fish doesn't keep much longer than that. Freezing isn't recommended since the fish would lose its texture. Reheat gently over low heat or covered so the fish doesn't dry out.

Questions about this dish

Can I use a different fish instead of pollock?

Yes, cod, hake, or haddock all work well in this recipe. Pick a firm white fish that holds together during cooking instead of falling apart.

Can I make the tomato sauce ahead of time?

Yes, the tomato sauce can be made the day before and kept in the fridge. Just reheat it gently before adding the fresh fish at the last moment.

Why shouldn't I stir the fish while it cooks?

Stirring can break up the pollock chunks, which turn fragile once cooked. It's better to spoon the sauce over the fish so it cooks evenly without falling apart.

Is this dish good for kids?

Yes, the mild tomato sauce with oregano is usually a hit with kids, especially over rice. If some of them don't like olives, just serve those on the side.

How long does it take to make pollock with tomato sauce and rice?

Count 35 min in total, prep and cooking included. The recipe is rated “very easy”.

How many calories are in pollock with tomato sauce and rice?

About 500 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 pollock with tomato sauce and rice cost?

About €2.60 per serving, or €10.40 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

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

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