Pollock with Ratatouille: Pan-Fried Breaded Fish Over a Stewed Vegetable Medley

Crispy breaded pollock fillets served over a rustic medley of stewed summer vegetables in a classic style of French Ratatouille

This Ratatouille leans into the classic stew-style preparation rather than the layered Tian version made famous by the movie… Traditionally it is made with tomatoes, eggplants, zucchini, peppers and plenty of olive oil and garlic. In this version, we used what was fresh from the garden, which means no eggplant or peppers this time. Instead, we have some gorgeous yellow squash as a stand-in. One of the beautiful things about Ratatouille is its flexibility. It works well with just about any combination of late-summer vegetables. This makes it a great dish to welcome the shift from late summer to early autumn.

Nutritional Information

The provided nutritional information has been compiled from various online sources and should be regarded as an estimate. Actual nutritional values may vary based on factors such as specific ingredients used, variations in portion sizes, and individual preparation methods. It is advisable to consider these numbers as general guidelines rather than precise measurements. For accurate nutritional information, it is recommended to consult with a registered dietitian or utilize specialized nutritional analysis tools based on the exact ingredients and quantities used in your preparation.

• Serving Size: 1/2 of dish

• Calories: 608

• Protein: 43 g

• Fat: 26 g

• Net Carbohydrates: 35 g

Ingredients-

• Pollock Fillets (four 4oz portions)

• Bread Crumbs

• 1 Egg

• 1 Small Zucchini

• 1 Small Yellow Squash

• 4-6 Roma Tomatoes

• 1 Onion

• 2-4 Garlic Cloves

• 2-4 Tablespoons Tomato Paste

• 1 Can of Tomato Sauce (8oz, 240ml)

• Olive Oil

• Italian Seasoning

• Salt

• Pepper

• Onion Powder

• Garlic Powder

• Paprika

Optional Toppings-

• Parsley

• Parmesan Cheese

• Optional: Red Chili Flakes

• Substitutes: Pollock could be swapped for most white fish such as Cod, Haddock, Striped Sea Bass, etc.

Equipment-

• Cooking pans (one for Ratatouille, one for fish)

• Cutting board

• Knife

• Spatula

• Fish Spatula

• Whisk

• Breading Containers (one for egg wash, one for bread crumbs)

• Can opener

Instructions- Pollock with Ratatouille

This dish comes together in two parts. The ratatouille is built in layers, but cooked in a single pan. Starting with onions softened in olive oil, then blooming garlic before adding the squash and the rest of the vegetables. Meanwhile, the fish fillets are breaded on one side and pan-fried until golden and crispy. To serve, spoon the ratatouille into a shallow bowl or lipped plate. Then gently set the pollock fillets on top. Finish with a sprinkle of parsley or parmesan, or enjoy it just as it is.

Just about any white fish can be used, it doesn’t have to be Pollock. It could be Cod, Haddock, Striped Sea Bass, whatever you have access to. In fact, to keep things simple and budget friendly, frozen fish fillets work just as well. Just remember to thaw them fully before cooking! Same for the tomatoes. Our Romas were ripe, but you could just as easily add a can of crushed or diced tomatoes instead.

1. Preparation: Ratatouille

Start with the ratatouille, since it takes longer to cook. I recommend chopping and portioning the vegetables in the order they’ll be added to the pan: onion, garlic, yellow squash, zucchini, and finally, tomatoes.

Onion: Peel and trim the ends. Cut in half, slice each half into strips a few millimeters to ¼-inch thick, then cut those in half again so you end up with quarter-slices.

Garlic: Trim the root end from each clove. Place a clove on the cutting board, press down with the flat of your knife to lightly crush and loosen the skin, then peel. Since we’ll mince the garlic, don’t worry if it gets a little squished.

Zucchini & Yellow Squash: Wash and trim the stem and base. I leave the skins on, but you can peel if you prefer. Slice lengthwise, place cut-side down, and slice lengthwise again to make planks about the thickness of your thumb (bite-sized thickness, just in case you happen to have massive thumbs). Cut crosswise into bite-sized chunks.

Tomatoes: Save these for last since they’re messy and added at the end. Trim the core, slice lengthwise, then chop into chunks. You’ll have a pile of juicy tomato pieces. Sprinkle with a little salt and let them sit while you cook the other vegetables. When it’s time, add both the tomatoes and their juices to the pan.

If you haven’t already, this is a good time to preheat your pan to medium. A sauté pan or any deep, lipped skillet works well.

2. Cooking the Ratatouille:

Start with onions. Coat the bottom of your sauté pan with olive oil and bring it to temperature. Add the onion slices with a sprinkle of salt. Break up any clumps and cook until softened, stirring as needed to prevent burning.

Bloom the garlic. Clear a spot in the center of the pan and add the minced garlic. Cook just until fragrant. You’ll smell it suddenly and may notice the edges turning lightly golden. Stir the garlic into the onions.

Add the squash. Toss in the yellow squash next. If the pan looks dry, add a little more olive oil. Season with salt and toss to coat. Since our squash skin is a bit tougher than our zucchini, give it a minute or two of extra cooking before moving on.

Add the zucchini. Stir in the zucchini, season again with salt, and continue cooking, stirring occasionally to prevent sticking. Cook until the vegetables are softened but still have some bite in the center.

Cook the tomato paste. Squeeze in a few tablespoons of tomato paste and stir. Just like with the garlic, we want to “bloom” it. Cook until it gives off a rich aroma and darkens slightly.

Add the tomatoes. Stir in the chopped tomatoes and all their juices. Fresh tomatoes will need extra salt; canned may already be seasoned. Let the juices mingle with the vegetables as they cook.

Finish with sauce. Lower the heat slightly. Add a can of tomato sauce and stir to combine.

Season to taste. Finish by stirring in salt, pepper, Italian seasoning, onion powder, garlic powder, and paprika. Adjust seasoning as needed.Simmer until the sauce thickens and all vegetables are fork-tender.

3. Prepare the Pollock

Portion the fillets. Aim for portions of about 4 ounces each. Many frozen fish fillets already come this size, but make sure they are fully thawed before cooking. If cooked while partially frozen, the exterior will overcook before the center is done.

Make the egg wash. Crack an egg into a shallow dish and whisk thoroughly.

Season the breadcrumbs. If using plain breadcrumbs, season with salt, pepper, onion powder, and garlic powder for a simple all-purpose blend.

Bread one side only. To create a crisp crust without deep frying, bread just one side of each fillet. Dip the bottom of the fish into the egg wash, then press it into the breadcrumbs until well-coated.

Pan-fry the fish. Heat olive oil in a skillet. Place the fillets breaded-side down in the hot pan. Cook until you see the color change — the flesh will turn from translucent to firm white up the sides of the fish. Let it cook 60–75% through on this side before carefully flipping to finish. Each serving should include two fillets.

4. Plating the Pollock with Ratatouille

Prepare the base. Spoon about half the ratatouille into a shallow bowl or lipped plate, pressing it gently into an even layer. This gives the fish a flat surface to rest on.

Place the fish. Using a fish spatula (to prevent flaking), carefully set the fillets on top of the ratatouille.

Finish and serve. Garnish with fresh parsley or a sprinkle of Parmesan, or serve it simply as is.

Not everyone has a palate for fish, and that’s okay! This ratatouille pairs just as well with other proteins, or it can shine on its own as a hearty vegetarian dish. If you’d like to try a similar recipe without seafood (or even without meat at all), check out these other ideas:

Baked Zucchini Parmesan

Easy One Pan Cheesy Zucchini and Tomato Bake Recipe