Mediterranean Pollock with Tomatoes & Green Lentils
Looking for a healthy fish dinner that’s easy to make and full of flavour? This Mediterranean Pollock with Tomatoes & Green Lentils is one of our family favourites. Tender pollock fillets are gently cooked in a rich tomato and lentil sauce with garlic, onion and smoked paprika, creating a satisfying one-pan meal that’s naturally lower in fat.
I’ve been living without a gallbladder for over 20 years, and lean white fish like pollock has become one of my go-to ingredients. It’s affordable, versatile and perfect for creating nourishing meals that don’t feel heavy.
Even better, this recipe is ready in under 30 minutes, making it ideal for busy weeknights.
Why You’ll Love This Recipe
ingredients
- 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 (optional)
- 1 Onion Chopped (optional)
- 1 tbsp Sun-dried Tomato Paste
- ½ tsp Hot Smoked Paprika
- 2 tbsp Olive Oil optional
- Salt to taste
- Ground Black Pepper to taste
How To Make Pollock With Tomatoes and lentils
STEP 1: 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. Pour in the stock and mix together.
STEP 2: 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.
STEP 3: 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.
STEP 4: Transfer to a serving dish and garnish with watercress or parsley.
Is This Recipe Suitable for People Without a Gallbladder?
For many people, yes.
Pollock is a naturally lean white fish that’s often well tolerated after gallbladder surgery. The tomato and lentil sauce adds plenty of flavour while keeping the meal satisfying.
If you’re still recovering from surgery or managing gallstones, you may find it helpful to reduce the olive oil or use a light cooking spray instead. Some people also find cooked onions easier to digest than raw ones, while others prefer to leave them out altogether.
As always, everyone’s digestion is different, so adjust the recipe to suit what works best for you.
Rachel’s Kitchen Notes
This is one of my husband’s favourite fish dinners, and it’s easy to see why! I love that everything cooks in one pan, making it perfect for busy evenings. I usually keep a pack of frozen pollock in the freezer, so I can make this recipe whenever I need a quick, healthy meal without having to defrost the fish first.
Easy Swaps
- No pollock? Try cod, haddock or hake.
- Fresh tomatoes: Use fresh cherry tomatoes instead of chopped tomatoes.
- Extra vegetables: Stir in spinach during the last few minutes of cooking.
- Prefer fresh herbs? Finish with basil or parsley.
What to Serve with Mediterranean Pollock
This dish is filling enough on its own, thanks to the lentils, but you could also serve it with:
- Brown rice
- Quinoa
- Boiled new potatoes
- Steamed green beans
- Broccoli
- A simple green salad
Storage
Allow the dish to cool completely before transferring any leftovers to an airtight container. Store in the fridge for up to 2 days.
Reheat gently on the hob or in the microwave until piping hot. To keep the fish tender, only reheat once.
Can You Freeze This Recipe?
Yes, although the texture of the pollock may become slightly softer after thawing.
Allow the dish to cool completely before freezing in a freezer-safe container for up to 3 months.
Defrost overnight in the fridge before reheating thoroughly.
(If you’re using previously frozen pollock that has thawed before cooking, don’t refreeze it. If you’re cooking directly from frozen as your recipe does, check the packaging for guidance before freezing leftovers.)
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 Pollock with Tomatoes & Green Lentils
Ingredients
Equipment
Method
- 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. Pour 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.
Tried this recipe?
Let us know how it was!Frequently Asked Questions
Can I cook pollock from frozen?
Yes. One of the best things about this recipe is that the pollock can be added straight from the freezer, making it a great choice for busy evenings.
Is pollock a healthy fish?
Pollock is a lean white fish that’s naturally high in protein and lower in fat, making it a great choice for healthy family meals.
Can I use red lentils instead?
Green lentils work best because they hold their shape during cooking. Red lentils break down and will give the sauce a different texture.
Gallbladder Comfort Rating
Very Gentle
This recipe uses lean white fish, tomatoes and lentils to create a balanced, naturally lower-fat meal. If onions or olive oil tend to trigger symptoms for you, reduce the amount or adapt the recipe to suit your own tolerance.
If you love this recipe you may also like my:
Baked Pollock with Chickpeas and Asparagus
