Pollock
Theragra chalcogrammaClinical Encyclopedia
Pollock provides 105 kcal, 23g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Pollock is a popular fish known for its mild flavor and flaky texture, often used in various culinary dishes including fish sticks and sushi. It is a rich source of protein and essential nutrients.
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 grilled, baked, or steamed to preserve its delicate flavor and nutritional value. Avoid deep frying to maintain health benefits.
Smart Selection & Storage
Choose Pollock that has a fresh, mild smell and firm, moist flesh. Avoid fish with a strong odor or dry texture.
Store Pollock in the refrigerator if using within a couple of days, or freeze for longer storage. Ensure it is well-wrapped to prevent freezer burn.
Myths vs Realities
Healthy Recipes
Lemon Herb Grilled Pollock
This zesty grilled Pollock is marinated in a refreshing lemon-herb mixture, making it a light and flavorful dish perfect for summer barbecues.
- 4 Pollock fillets
- 2 lemons (juiced)
- 2 tablespoons olive oil
- 1 tablespoon fresh dill (chopped)
- 1 tablespoon fresh parsley (chopped)
- Salt and pepper to taste
- 1. In a bowl, whisk together lemon juice, olive oil, dill, parsley, salt, and pepper.
- 2. Marinate the Pollock fillets in the mixture for at least 30 minutes.
- 3. Preheat the grill to medium-high heat and grill the fillets for 4-5 minutes on each side until cooked through.
Pollock Tacos with Avocado Salsa
These healthy Pollock tacos are topped with a creamy avocado salsa and fresh veggies, making for a delicious and nutritious meal.
- 4 Pollock fillets
- 8 corn tortillas
- 1 avocado (diced)
- 1 cup cherry tomatoes (halved)
- 1/2 cup red onion (diced)
- 1 lime (juiced)
- Salt and pepper to taste
- 1. Season the Pollock fillets with salt and pepper, then bake at 375°F for 15-20 minutes until flaky.
- 2. In a bowl, combine avocado, tomatoes, onion, lime juice, salt, and pepper to make the salsa.
- 3. Serve the baked Pollock in corn tortillas topped with avocado salsa.
Pollock and Quinoa Salad
A nutritious salad featuring flaky Pollock and protein-packed quinoa, tossed with fresh vegetables and a tangy dressing.
- 2 Pollock fillets
- 1 cup cooked quinoa
- 1 cup spinach (chopped)
- 1/2 cucumber (diced)
- 1/4 cup feta cheese
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. Bake or pan-sear the Pollock fillets until cooked through, then flake into pieces.
- 2. In a large bowl, combine quinoa, spinach, cucumber, feta, olive oil, balsamic vinegar, salt, and pepper.
- 3. Top the salad with the flaked Pollock and serve chilled or at room temperature.
Spicy Pollock Stir-Fry
A quick and healthy stir-fry featuring Pollock and colorful vegetables, seasoned with a spicy ginger-soy sauce.
- 2 Pollock fillets (sliced into strips)
- 1 bell pepper (sliced)
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon ginger (grated)
- 1 tablespoon sesame oil
- 1 teaspoon chili flakes
- 1. Heat sesame oil in a pan over medium heat, add ginger and stir for 30 seconds.
- 2. Add Pollock strips and vegetables, stir-frying for 5-7 minutes until cooked through.
- 3. Stir in soy sauce and chili flakes, cooking for an additional minute before serving.
Baked Pollock with Tomato Basil Sauce
This baked Pollock is topped with a fresh tomato basil sauce, providing a burst of flavor while keeping it healthy and light.
- 4 Pollock fillets
- 2 cups cherry tomatoes (halved)
- 1/4 cup fresh basil (chopped)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F and place Pollock fillets in a baking dish.
- 2. In a bowl, combine cherry tomatoes, basil, olive oil, salt, and pepper, then pour over the fillets.
- 3. Bake for 20 minutes until the fish is flaky and the tomatoes are roasted.
Pollock and Sweet Potato Cakes
These savory cakes combine Pollock and sweet potatoes, creating a nutritious and satisfying dish that’s perfect for lunch or dinner.
- 2 Pollock fillets (cooked and flaked)
- 1 cup mashed sweet potatoes
- 1/4 cup green onions (chopped)
- 1 egg
- 1/2 cup breadcrumbs
- Salt and pepper to taste
- 1. In a bowl, mix flaked Pollock, mashed sweet potatoes, green onions, egg, breadcrumbs, salt, and pepper.
- 2. Form the mixture into patties and heat a non-stick skillet over medium heat.
- 3. Cook the cakes for 4-5 minutes on each side until golden brown and crispy.
Pollock and Spinach Stuffed Peppers
These vibrant stuffed peppers are filled with a delicious mixture of Pollock, spinach, and quinoa, making for a healthy and colorful dish.
- 4 bell peppers (halved and seeded)
- 2 Pollock fillets (cooked and flaked)
- 1 cup cooked quinoa
- 1 cup spinach (chopped)
- 1/2 cup mozzarella cheese (shredded)
- Salt and pepper to taste
- 1. Preheat the oven to 375°F and prepare the bell peppers in a baking dish.
- 2. In a bowl, combine flaked Pollock, quinoa, spinach, cheese, salt, and pepper.
- 3. Stuff the mixture into the bell peppers and bake for 25-30 minutes until the peppers are tender.
Pollock Ceviche with Mango
This refreshing ceviche features Pollock marinated in citrus juices, combined with sweet mango and crunchy vegetables for a light appetizer.
- 2 Pollock fillets (diced)
- 1 mango (diced)
- 1/2 red onion (finely chopped)
- 1 jalapeño (seeded and diced)
- Juice of 2 limes
- Salt and pepper to taste
- 1. In a bowl, combine diced Pollock, mango, onion, jalapeño, lime juice, salt, and pepper.
- 2. Let the mixture marinate in the refrigerator for at least 30 minutes.
- 3. Serve chilled as a refreshing appetizer.
Pollock and Vegetable Skewers
These colorful skewers are packed with Pollock and seasonal vegetables, making for a healthy and fun grilling option.
- 2 Pollock fillets (cut into cubes)
- 1 zucchini (sliced)
- 1 bell pepper (cubed)
- 1 red onion (cubed)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the grill and soak wooden skewers in water for 30 minutes.
- 2. Thread Pollock and vegetables onto the skewers, brushing with olive oil and seasoning with salt and pepper.
- 3. Grill for 10-12 minutes, turning occasionally, until the fish is cooked through and vegetables are tender.
Pollock Chowder with Corn and Potatoes
A creamy and comforting chowder made with Pollock, fresh corn, and potatoes, perfect for a healthy and hearty meal.
- 2 Pollock fillets (cubed)
- 2 cups corn (fresh or frozen)
- 2 potatoes (diced)
- 1 onion (chopped)
- 4 cups vegetable broth
- 1 cup almond milk
- Salt and pepper to taste
- 1. In a large pot, sauté onion until translucent, then add potatoes and vegetable broth.
- 2. Simmer until potatoes are tender, then add corn, Pollock, almond milk, salt, and pepper.
- 3. Cook for an additional 10 minutes until the Pollock is cooked through and the chowder is heated.
Frequently Asked Questions (FAQ)
Is Pollock a healthy fish to eat?
Yes, Pollock is low in calories and high in protein, making it a healthy choice for a balanced diet.
How should I cook Pollock?
Pollock can be grilled, baked, or steamed. It is best to avoid frying to keep it healthy.
What is the difference between Pollock and Cod?
While both are similar in taste and texture, Pollock is generally milder and has a slightly softer texture than Cod.
Can I eat Pollock if I have a fish allergy?
No, if you have a fish allergy, you should avoid Pollock and all other fish.
How often can I eat Pollock?
It is safe to eat Pollock a few times a week, but pregnant women and young children should limit their intake due to mercury.
Is frozen Pollock as nutritious as fresh?
Yes, frozen Pollock retains its nutritional value and can be just as healthy as fresh.
What are the best sides to serve with Pollock?
Pollock pairs well with vegetables, rice, or salads for a balanced meal.
Does Pollock contain omega-3 fatty acids?
Yes, Pollock is a good source of omega-3 fatty acids, which are beneficial for heart health.