Canned Pollock Fillet
Theragra chalcogrammaClinical Encyclopedia
Canned pollock fillet is a convenient source of lean protein, rich in essential nutrients such as vitamin B12 and selenium, making it a healthy addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed in salads, sandwiches, or casseroles. Can be eaten straight from the can or heated for added flavor.
Smart Selection & Storage
Choose cans that are free from dents, rust, or bulging, as these may indicate spoilage.
Store unopened cans in a cool, dry place. After opening, transfer any unused fish to an airtight container and refrigerate.
Myths vs Realities
Healthy Recipes
Mediterranean Pollock Salad
A refreshing salad featuring canned pollock fillet, mixed greens, and a zesty lemon vinaigrette, perfect for a light lunch.
- 1 can of pollock fillet, drained
- 2 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine mixed greens, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Add the drained pollock fillet to the salad, drizzle with the dressing, and toss gently to combine.
Pollock and Quinoa Bowl
A nutritious quinoa bowl topped with canned pollock, avocado, and a sprinkle of sesame seeds for a wholesome meal.
- 1 can of pollock fillet, drained
- 1 cup cooked quinoa
- 1/2 avocado, sliced
- 1 tablespoon sesame seeds
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- 1. In a bowl, layer the cooked quinoa as the base.
- 2. Top with the drained pollock fillet and sliced avocado.
- 3. Drizzle with soy sauce and sesame oil, then sprinkle with sesame seeds before serving.
Spicy Pollock Tacos
Delicious tacos filled with canned pollock, fresh veggies, and a spicy yogurt sauce, perfect for a quick dinner.
- 1 can of pollock fillet, drained
- 4 small corn tortillas
- 1/2 cup shredded cabbage
- 1/4 cup diced tomatoes
- 1/4 cup Greek yogurt
- 1 teaspoon hot sauce
- Lime wedges for serving
- 1. In a small bowl, mix Greek yogurt with hot sauce to create a spicy sauce.
- 2. Warm the corn tortillas in a skillet until pliable.
- 3. Assemble the tacos by placing pollock, cabbage, and tomatoes on each tortilla, then drizzle with spicy sauce and serve with lime wedges.
Pollock-Stuffed Bell Peppers
Colorful bell peppers stuffed with a savory mixture of canned pollock, brown rice, and spices, baked to perfection.
- 1 can of pollock fillet, drained
- 2 bell peppers, halved and seeded
- 1 cup cooked brown rice
- 1/2 cup diced onion
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix the drained pollock, cooked brown rice, diced onion, garlic powder, paprika, salt, and pepper.
- 3. Stuff the mixture into the halved bell peppers and place them in a baking dish. Bake for 25-30 minutes until the peppers are tender.
Crispy Pollock Cakes
Healthy and crispy pollock cakes made with whole grain breadcrumbs and herbs, served with a tangy dipping sauce.
- 1 can of pollock fillet, drained
- 1/2 cup whole grain breadcrumbs
- 1/4 cup chopped parsley
- 1 egg, beaten
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, combine the drained pollock, breadcrumbs, parsley, egg, Dijon mustard, salt, and pepper.
- 2. Form the mixture into small patties.
- 3. Heat olive oil in a skillet and fry the patties until golden brown on both sides, about 3-4 minutes per side.
Pollock and Vegetable Stir-Fry
A quick and healthy stir-fry featuring canned pollock and a colorful mix of vegetables, served over brown rice.
- 1 can of pollock fillet, drained
- 2 cups mixed vegetables (broccoli, bell peppers, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon ginger, minced
- 2 cups cooked brown rice
- 1. Heat olive oil in a large skillet over medium heat and add minced ginger.
- 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender.
- 3. Stir in the drained pollock and soy sauce, cooking for an additional 2 minutes. Serve over brown rice.
Pollock and Spinach Frittata
A protein-packed frittata featuring canned pollock and fresh spinach, perfect for breakfast or brunch.
- 1 can of pollock fillet, drained
- 4 eggs
- 1 cup fresh spinach, chopped
- 1/4 cup milk
- Salt and pepper to taste
- Olive oil for greasing
- 1. Preheat the oven to 350°F (175°C) and grease a baking dish with olive oil.
- 2. In a bowl, whisk together eggs, milk, salt, and pepper. Stir in the chopped spinach and drained pollock.
- 3. Pour the mixture into the prepared baking dish and bake for 20-25 minutes until set and golden.
Pollock and Chickpea Salad
A hearty salad combining canned pollock and chickpeas, dressed with a lemon-tahini dressing for a nutritious meal.
- 1 can of pollock fillet, drained
- 1 can of chickpeas, rinsed and drained
- 1/4 cup diced cucumber
- 1/4 cup diced red onion
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the drained pollock, chickpeas, cucumber, and red onion.
- 2. In a separate bowl, whisk together tahini, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve.
Pollock and Sweet Potato Hash
A flavorful hash made with canned pollock and sweet potatoes, perfect for a filling breakfast or brunch.
- 1 can of pollock fillet, drained
- 2 medium sweet potatoes, diced
- 1/2 cup diced bell pepper
- 1/2 cup diced onion
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Heat olive oil in a skillet over medium heat and add diced sweet potatoes. Cook for 10-12 minutes until tender.
- 2. Add bell pepper and onion, cooking for an additional 5 minutes.
- 3. Stir in the drained pollock, season with salt and pepper, and cook for another 2-3 minutes before serving.
Pollock Sushi Rolls
Healthy sushi rolls made with canned pollock, avocado, and cucumber, wrapped in nori for a fun and nutritious meal.
- 1 can of pollock fillet, drained
- 1 cup sushi rice, cooked
- 1 avocado, sliced
- 1/2 cucumber, julienned
- 4 sheets of nori
- Soy sauce for dipping
- 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of cooked sushi rice over it.
- 2. Place a line of drained pollock, avocado, and cucumber along the bottom edge of the rice.
- 3. Roll the sushi tightly, slice into pieces, and serve with soy sauce.
Frequently Asked Questions (FAQ)
Is canned pollock fillet healthy?
Yes, it is a healthy source of protein and essential nutrients, particularly vitamin B12 and selenium.
How should I store canned pollock fillet?
Store unopened cans in a cool, dry place. Once opened, refrigerate and consume within 3-4 days.
Can I eat canned pollock fillet straight from the can?
Yes, it is fully cooked and safe to eat directly from the can.
What dishes can I make with canned pollock fillet?
You can use it in salads, pasta dishes, tacos, or as a protein topping for rice bowls.
Is canned pollock fillet sustainable?
Pollock is generally considered a sustainable seafood choice, but it's best to check for certifications.
How much protein is in canned pollock fillet?
There are approximately 23 grams of protein per 100 grams of canned pollock fillet.
Does canned pollock fillet contain mercury?
Pollock is low in mercury compared to larger fish, making it a safer choice for regular consumption.
Can I freeze canned pollock fillet?
It is not recommended to freeze canned fish; however, you can freeze the contents after opening if necessary.