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Fresh Pollock Fillet
Fish
Nutri-ScoreA

Fresh Pollock Fillet

Pollachius virens

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Fresh Pollock Fillet 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.

Fresh pollock fillet is a lean fish known for its mild flavor and flaky texture, making it a versatile ingredient in various culinary applications. It is rich in protein and low in fat, providing essential nutrients for a healthy diet.

Also known as:
Alaska PollockWalleye Pollock
Scientific NamePollachius virens
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Fresh Pollock FilletFresh Pollock FilletVSAlaska Plaice FilletAlaska Plaice FilletFresh Pollock FilletFresh Pollock FilletVSAlbacore TunaAlbacore TunaFresh Pollock FilletFresh Pollock FilletVSAlbacore White TunaAlbacore White TunaFresh Pollock FilletFresh Pollock FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinFresh Pollock FilletFresh Pollock FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletFresh Pollock FilletFresh Pollock FilletVSAmerican PlaiceAmerican PlaiceFresh Pollock FilletFresh Pollock FilletVSAmerican Plaice FilletAmerican Plaice FilletFresh Pollock FilletFresh Pollock FilletVSAnchoviesAnchoviesFresh Pollock FilletFresh Pollock FilletVSArctic CharArctic CharFresh Pollock FilletFresh Pollock FilletVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
81%
Fiber0g
Total23.9g
Protein
23g(96%)
Fats
0.9g(4%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.4 µg (100%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium38 µg (69%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Low in calories and fat, making it an excellent choice for weight management.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Contains essential vitamins and minerals, including B12 and selenium, which are important for energy metabolism and immune function.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, so consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best cooked by grilling, baking, or steaming to preserve its delicate flavor and texture. Avoid overcooking to maintain moisture.

Smart Selection & Storage

How to Select

Choose pollock fillets that are bright and moist with a mild ocean smell. Avoid any that appear dull or have a strong fishy odor.

How to Store

Store fresh pollock in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish are high in mercury, pollock is generally considered low in mercury.
MythFish is not a good source of protein.
RealityFish, including pollock, is an excellent source of high-quality protein.
MythFrozen fish is not as good as fresh fish.
RealityFrozen fish can be just as nutritious as fresh fish if properly handled and stored.

Healthy Recipes

Lemon Herb Grilled Pollock

This zesty grilled pollock fillet is marinated in a refreshing lemon herb mixture, perfect for a light summer meal.

Ingredients
  • 2 fresh pollock fillets
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
  2. 2. Marinate the pollock fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium heat and cook the fillets for 4-5 minutes on each side until flaky.

Pollock Tacos with Avocado Salsa

These delicious pollock tacos are topped with a creamy avocado salsa, making for a nutritious and satisfying meal.

Ingredients
  • 2 fresh pollock fillets
  • 4 corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 onion, finely chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Season the pollock fillets with salt and grill or pan-sear until cooked through.
  2. 2. In a bowl, combine avocado, tomato, onion, lime juice, and salt to make the salsa.
  3. 3. Serve the cooked pollock in corn tortillas topped with the avocado salsa.

Baked Pollock with Quinoa and Spinach

This wholesome dish features baked pollock served over a bed of fluffy quinoa and sautéed spinach, providing a balanced meal.

Ingredients
  • 2 fresh pollock fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and season the pollock fillets with salt and pepper before baking for 15-20 minutes.
  2. 2. Cook quinoa in vegetable broth according to package instructions.
  3. 3. Sauté spinach in olive oil until wilted, then serve the baked pollock over quinoa and spinach.

Pollock and Vegetable Stir-Fry

This vibrant stir-fry combines fresh pollock with colorful vegetables for a quick and nutritious weeknight dinner.

Ingredients
  • 2 fresh pollock fillets, cut into chunks
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
Instructions
  1. 1. Heat sesame oil in a large pan and add the pollock chunks, cooking until lightly browned.
  2. 2. Add the vegetables and stir-fry for 5-7 minutes until tender-crisp.
  3. 3. Pour in soy sauce and toss to combine before serving.

Pollock Fillet with Mango Salsa

This tropical dish features pollock fillets topped with a fresh mango salsa, offering a burst of flavor and nutrients.

Ingredients
  • 2 fresh pollock fillets
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Season the pollock fillets with salt and grill or pan-sear until cooked through.
  2. 2. In a bowl, mix mango, onion, jalapeño, lime juice, and salt to create the salsa.
  3. 3. Serve the pollock topped with mango salsa for a refreshing meal.

Mediterranean Pollock Bake

This baked pollock dish is infused with Mediterranean flavors, featuring olives, tomatoes, and feta cheese for a healthy twist.

Ingredients
  • 2 fresh pollock fillets
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and place pollock fillets in a baking dish.
  2. 2. Top with cherry tomatoes, olives, feta, olive oil, salt, and pepper.
  3. 3. Bake for 20-25 minutes until the fish is cooked through and flaky.

Pollock and Sweet Potato Cakes

These savory cakes combine pollock with sweet potatoes for a healthy and delicious alternative to traditional fish cakes.

Ingredients
  • 2 fresh pollock fillets, cooked and flaked
  • 1 medium sweet potato, cooked and mashed
  • 1/4 cup breadcrumbs
  • 1 egg, beaten
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine flaked pollock, mashed sweet potato, breadcrumbs, egg, parsley, salt, and pepper.
  2. 2. Form the mixture into patties and pan-fry in a little olive oil until golden brown on both sides.
  3. 3. Serve warm with a side salad.

Pollock with Garlic Lemon Asparagus

This simple yet elegant dish features pollock fillets paired with garlic lemon asparagus for a nutritious and flavorful meal.

Ingredients
  • 2 fresh pollock fillets
  • 1 bunch asparagus, trimmed
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and place pollock fillets on a baking sheet.
  2. 2. Toss asparagus with olive oil, garlic, lemon juice, salt, and pepper, then arrange around the fish.
  3. 3. Bake for 15-20 minutes until the fish is flaky and the asparagus is tender.

Pollock Sushi Rolls

These healthy sushi rolls feature fresh pollock and crisp vegetables, making for a fun and nutritious meal option.

Ingredients
  • 2 fresh pollock fillets, cooked and sliced
  • 2 cups sushi rice, cooked
  • 4 sheets nori
  • 1 cucumber, julienned
  • 1 avocado, sliced
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice over it.
  2. 2. Arrange slices of pollock, cucumber, and avocado in a line across the rice.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce.

Spicy Pollock Curry

This flavorful curry features pollock fillets simmered in a spicy coconut sauce, served with brown rice for a wholesome meal.

Ingredients
  • 2 fresh pollock fillets, cut into chunks
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup spinach
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. Heat olive oil in a pan and add red curry paste, cooking for 1-2 minutes.
  2. 2. Pour in coconut milk and bring to a simmer before adding pollock chunks.
  3. 3. Cook until the fish is done, then stir in spinach and serve over brown rice.

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.

How should I cook fresh pollock fillet?

You can grill, bake, or steam pollock fillet for the best flavor and texture.

What are the nutritional benefits of pollock?

Pollock is rich in protein, low in fat, and contains essential vitamins and minerals.

Can I eat pollock if I have a fish allergy?

No, individuals with fish allergies should avoid pollock and all fish products.

How can I tell if pollock is fresh?

Fresh pollock should have a mild smell, firm texture, and bright, clear eyes.

What is the best way to store fresh pollock?

Store fresh pollock in the refrigerator and consume it within 1-2 days for optimal freshness.

Is frozen pollock as nutritious as fresh?

Yes, frozen pollock retains most of its nutritional value and can be a convenient option.

What dishes can I make with pollock?

Pollock can be used in fish tacos, fish and chips, or simply grilled with herbs and lemon.

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Comparisons
Fresh Pollock Fillet vs Alaska Plaice Fillet Fresh Pollock Fillet vs Albacore Tuna Fresh Pollock Fillet vs Albacore Tuna
Nutrients
Protein in Fresh Pollock Fillet Calories in Fresh Pollock Fillet Vitamin-c in Fresh Pollock Fillet Magnesium in Fresh Pollock Fillet
Featured Guides
Health Benefits of Fresh Pollock Fillet Healthy Recipes with Fresh Pollock Fillet
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico