Easy Pollock With Tomato And Green Lentils

If you’re looking for an easy weeknight meal, this Pollock with Tomato and Green Lentils Recipe is perfect. The fish is cooked in a pan with just a few simple ingredients, and the lentils add some extra protein and fibre. Serve it with a green salad or steamed vegetables for a healthy, satisfying dinner. Best of all, it’s ready in under 30 minutes. Give it a try tonight!

Pollock with tomato and green lentil recipe

Best Recipe For Pollock Fish

I have to say this recipe is the best I’ve tasted for Pollock with only a few simple ingredients and a great dinner to make if you’re on a budget. Pollock fish is one of the cheapest fish to buy and very underrated yet super tasty. I buy frozen Pollock fillets and use them when needed and is, even more, cheaper to buy this way!

Green lentils are also very cheap to buy, I like to buy the tinned version so they are quick to add to any meal. You only need one can for this recipe. Alternatively, you can pre-soak and cook the lentils the day before and keep them in the fridge or cook them on the day as part of this recipe. If you are cooking your lentils from scratch they need to be cooked thoroughly before adding to the tomato sauce.

If you like tomato-based food try my Cream of Tomato and Pepper Soup!

How To Cook Pollock From Frozen

In this recipe I cook all the ingredients first then place the frozen fish on top, cover with a lid and slowly simmer for about 20 minutes or until the fish is cooked through and no longer opaque. There is no need to defrost the fish first which is another reason why I like this recipe, no waiting around!

Are pollock and cod the same?

No, cod and pollock are not the same. Cod is a saltwater fish that lives in the North Atlantic Ocean, while pollock is a freshwater fish that lives in the cold waters of the North Pacific and Arctic oceans. Pollock is also a much smaller fish than cod.

Cod can grow up to 3 feet long, while pollock rarely grows more than a foot long.

Which is better pollock or cod?

There is no definitive answer to this question as it depends on personal preferences. Some people might prefer the taste of cod, while others might find pollock to be more flavorful. It also depends on how the fish is prepared. For example, codfish cakes are a popular dish in New England, while grilled pollock is a popular dish in Korea. Ultimately, it is up to the individual to decide which fish they prefer.

Why is pollock so cheap?

One reason why pollock is so cheap is that it is a very plentiful and sustainable fish. There are also many different ways to prepare pollock, which makes it a versatile fish that can appeal to a wide range of people. Additionally, Pollock does not have a strong flavour, which means that it can be easily paired with other ingredients. All of these factors help to contribute to its low price tag.


You will need:

4 pieces of Pollock Fillet (Frozen or Fresh)

400g Green Lentils, rinsed and drained

400g Chopped Tomatoes

150ml Vegetable Stock

2 Garlic Cloves (chopped)

1 Onion (chopped)

2 tbsp Olive Oil

1 tbsp Sun-dried tomato paste

1/2 tsp Hot Smoked Paprika

Watercress or Parsley to garnish


A deep-sided frying pan with a lid.

pollock dinner with lentils recipe

Easy Pollock With Tomato And Green Lentils

This easy pollock recipe is perfect for a quick and healthy weeknight meal and under 250 calories per portion.
No ratings yet – be the first to rate this recipe
Prep Time 12 minutes
Cook Time 20 minutes
Total Time 32 minutes
Course Dinner, Lunch
Cuisine British
Servings 4
Calories 221 kcal


  • 4 Pollock Fillets (Frozen or fresh)
  • 400 g Green Lentils (Canned, rinsed and drained)
  • 400 g Chopped Tomatoes
  • 150 ml Vegatable Stock
  • 2 Garlic Cloves (Chopped)
  • 1 Onion (Chopped)
  • 1 tbsp Sun-dried Tomato Paste
  • ½ tsp Hot Smoked Paprika
  • 2 tbsp Olive Oil
  • Salt (to taste)
  • Ground Black Pepper (to taste)


  • Heat the oil in a deep-sided frying pan. Add the onion and garlic and fry over a medium heat for about 6 minutes until the onions are well browned. Por in the stock and mix together.
  • Bring to the boil then add your tomatoes, sun-dried tomato paste, paprika and lentils. Simmer for about 8 minutes and season with salt and pepper.
  • Add the frozen pollock on top of the sauce and press down lightly. Cover with lid and simmer for about 20 minutes or until cooked through and no longer opaque.
  • Transfer to a serving dish and garnish with watercress or parsley.
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Serving: 4gCalories: 221kcalCarbohydrates: 28gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 1mgSodium: 368mgPotassium: 612mgFiber: 9gSugar: 6gVitamin A: 452IUVitamin C: 13mgCalcium: 60mgIron: 5mg
Keyword fish dinner, pollock recipe
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