Sesame-glazed pollock with warm rice and edamame salad

Sesame-glazed pollock with warm rice and edamame salad

  • serves 2
  • Easy

In need of some midweek meal inspiration? Give our low-calorie sesame-glazed pollock a go. This recipe is super simple and perfect for a quick and easy meal for two



  • basmati rice 250g pouch
  • Alaska pollock 2 skinless fillets
  • sesame oil
  • black and white sesame seeds 1 tbsp
  • soy sauce 1 tbsp, mixed with 2 tsp brown sugar
  • brown sugar 2 tsp
  • edamame 100g, blanched
  • cucumber 1/4, diced
  • radishes 4, sliced
  • spring onions 3, chopped
  • red chilli 1, finely chopped


  • soy sauce 1 1/2 tbsp
  • ginger a small piece, grated
  • rice vinegar 1 tbsp
  • sesame oil 2 tsp
  • sugar 1 tsp


  • Step 1

    Heat the rice following the pack instructions then tip into a bowl. Mix the dressing ingredients then add to the bowl and toss together.

  • Step 2

    Rub the pollock with 2 tbsp sesame oil and sprinkle over the sesame seeds on the nicest side. Heat a non-stick frying pan then put the fish in, seeded-side down, and fry for 2 minutes.

  • Step 3

    Add the soy and sugar mix to the pan and cook until the mix starts to caramelise and glaze the fish. Very carefully flip over and cook for another minute.

  • Step 4

    Add the edamame, cucumber, radishes, and most of the spring onions and chilli to the rice and toss.

  • Step 5

    Serve the pollock with the rice, a scattering of extra chilli and spring onions and a drizzle of sesame oil.

Alaska seafood is wild, natural and sustainable. Choose Alaska pollock for its white flesh and lovely flake. For speedy suppers, you can cook it from frozen, just add a couple more minutes to your planned cooking time. Easy and delicious!

Nutritional Information

  • Kcals 496
  • Fat 15.6g
  • Saturates 2.9g
  • Carbs 49.8g
  • Sugars 11.1g
  • Fibre 5g
  • Protein 36.7g
  • Salt 2.9g