Seared Pollock with Bacon and Onions

Egg-free
Nut-free
Soy-free
Wheat-Free / Gluten-Free
Low-Calorie
Low-Carbohydrate
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
35 minutes

Ingredients

  • 6 slices applewood bacon
  • 1 large sweet onion, cut into 1/4-inch rounds
  • 1 large apple, peeled, cored and thinly sliced
  • 2 garlic cloves, minced
  • Pinch of crushed red pepper flakes (optional)
  • 1 tbsp. butter
  • 1 tbsp. olive oil
  • 4 (5-oz.) pollock fillets
  • 4 tbsp. cornstarch

Directions

Prep Time
10 minutes
Cook Time
25 minutes
Ready in
35 minutes
  1. In a large skillet cook bacon over medium-high heat 5 minutes or until crisp. Transfer to a plate lined with paper towels to drain. Crumble and set aside.
  2. Drain all but 1 tablespoon of the drippings from skillet. Place skillet over medium heat. Add onion; cook and stir 5 minutes. Add apple; cook 5 minutes. Add garlic and (if desired) red pepper flakes; cook 2 minutes. Transfer to a bowl; set aside.
  3. Place cornstarch in a shallow dish; set aside. Place same skillet over medium-high heat; add butter and oil. Season fillets with salt and pepper to taste. Dip fillets in cornstarch, coating both sides. Place fillets in skillet; cook 3 to 4 minutes per side or until fish flakes easily with a fork.
  4. Place 1 fillet on each of 4 plates. Top with onion mixture, sprinkle with crumbled bacon, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 269, Calories Fat 110, Total Fat 12g, Saturated Fat 3g, Cholesterol 115mg, Sodium 419mg, Carbohydrate 11g, Protein 28g
Serving Size1
Calories269
Calories Fat110
Calories (fat) extra41
Total Fat12g
Total Fat (extra)19
Saturated Fat3g
Saturated Fat (extra)19
Cholesterol115mg
Cholesterol (extra)38
Sodium419mg
Sodium (extra)17
Potassium589mg
Carbohydrate11g
Carbohydrate (extra)4
Fiber1g
Fiber (extra)4
Sugars5g
Protein28g
Omega30g
Vitamin A238IU
Vitamin A (extra)5
Vitamin C4mg
Vitamin C (extra)7
Iron0mg
Iron (extra)4