Mediterranean baked Pollock with Chickpeas & Asparagus
If you’re looking for a healthy, flavour-packed dinner that’s quick to prepare and naturally low in fat, this Mediterranean Baked Pollock is a fantastic choice.
Tender pollock fillets are baked with chickpeas, juicy cherry tomatoes, asparagus and olives in a lightly seasoned vegetable stock, creating a simple one-pan meal that’s full of fresh Mediterranean flavours.
I’ve found pollock to be one of the easiest fish to include in my diet since having my gallbladder removed over 20 years ago. It’s a lean white fish that’s satisfying without feeling heavy, making it ideal for an easy weeknight dinner.
Why You’ll Love This Recipe
Naturally low in fat
High in lean protein
One-pan meal
Ready in under 30 minutes
Mediterranean-inspired flavours
Uses simple everyday ingredients
Is This Recipe Gallbladder-Friendly?
For many people, yes especially if you still have gallstones!
Pollock is a naturally lean white fish, making it a great choice for people looking for lower-fat meals after gallbladder surgery.
The chickpeas add fibre and protein, while the vegetables provide colour, flavour and nutrients without making the meal heavy.
Olives contain healthy fats, but because only a small amount is used throughout the dish, many people tolerate them well. If you’re still recovering from surgery, still have gallstones or know fatty foods trigger symptoms, you can simply reduce the olives or leave them out.
As always, everyone is different, so adjust the recipe to suit your own tolerance.
Ingredients
- 5-6 pieces Pollock (Frozen)
- 400 g Chick Peas (1 can)
- 5 Asparagus (Trimmed)
- 8 Cherry Tomatoes (Halved)
- 150 ml Vegetable Stock
- 1 tsp Smoked Paprika
- 1 tsp Ground Black Pepper
- 10 Green Olives
- Splash of Olive Oil (optional)
How To Make Baked Pollock With Chickpea and Asparagus
STEP 1: Preheat the oven to 200℃/180℃fan/350℉.
STEP 2: Add the paprika and pepper into the jug vegetable stock and mix through.
STEP 3: Add the frozen fish, chickpeas, tomatoes, olives and asparagus to a roasting tin. Pour over the stock and drizzle lightly with some olive oil.
STEP 4: Place in the oven and bake for 22 minutes or until the fish is cooked through.
What to Serve with Mediterranean Baked Pollock
This Mediterranean Baked Pollock is a complete meal on its own, packed with lean protein, vegetables and chickpeas. If you’d like to make it even more filling, here are some delicious serving ideas.
Brown Rice or Quinoa
Serve with brown rice or quinoa to soak up the delicious Mediterranean-style cooking juices. Both make a great accompaniment if you’re looking for a more satisfying meal.
Fresh Green Salad
A crisp green salad with cucumber, lettuce and a squeeze of fresh lemon juice makes a light and refreshing side dish. If you’re using a dressing, keep it light with a small drizzle of olive oil or a low-fat vinaigrette.
Baby Potatoes or Sweet Potatoes
Boiled baby potatoes or roasted sweet potato wedges pair beautifully with this dish and add extra fibre to your meal.
Steamed Green Vegetables
Broccoli, green beans or spinach are all excellent choices and add even more colour and goodness to your plate.
Fresh Lemon Wedges
A squeeze of fresh lemon just before serving brightens the flavours of the fish and vegetables without adding extra fat.
Fresh Herbs
Finish with a sprinkle of chopped parsley, basil or dill for a fresh burst of flavour and colour.
Rachel’s Kitchen Notes
This is one of my favourite “everything in one dish” dinners. I love recipes like this because there’s very little washing up, and the vegetables soak up all the lovely flavours while the fish stays beautifully tender. If I’m having a busy week, I’ll often serve it with a little rice or some boiled new potatoes to make it even more filling.
Gallbladder Comfort Rating
Very Gentle
Made with lean white fish, vegetables and a light stock, this recipe is naturally low in fat and suitable for many people living without a gallbladder. If chickpeas are new to your diet, you may wish to start with a smaller portion and see how you tolerate them.
How to Store Leftovers
If you have any leftovers, allow the pollock to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 2 days.
To reheat, warm the fish gently in a preheated oven at 160°C (140°C fan/Gas Mark 3) until piping hot, or microwave on medium power until heated through. To keep the fish moist and flaky, avoid overheating, and only reheat once.
Can I Freeze This Mediterranean Baked Pollock?
I don’t recommend freezing this recipe. As the pollock has already been frozen, freezing it again after cooking may affect its texture. The asparagus and tomatoes can also become soft and watery once thawed.
For the best flavour and texture, enjoy this dish fresh or store any leftovers in the fridge and eat them within 2 days.
Rachel’s Kitchen Tip
This recipe is best enjoyed fresh from the oven, but if you know you’ll have leftovers, store the fish and vegetables as soon as they’ve cooled. I often enjoy the leftovers for lunch the next day with a little steamed rice or a fresh green salad.
Looking for more? You’ll find every recipe on the site gathered in one place over on my low fat gallbladder recipes page — breakfasts, lunches, dinners and puddings, all grouped by meal.
Mediterranean Baked Pollock with Chickpeas & Asparagus
Ingredients
Equipment
Method
- Preheat the oven to 200℃/180℃fan/350℉.
- Add the paprika and pepper into the jug vegetable stock and mix through.
- Add the frozen fish, chickpeas, tomatoes, olives and asparagus to a roasting tin. Pour over the stock and drizzle lightly with some olive oil.
- Place in the oven and bake for 22 minutes or until the fish is cooked through.
