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Raw Pollock Fillet
Fish
Nutri-ScoreA

Raw Pollock Fillet

Theragra chalcogramma

Clinical Encyclopedia

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

Raw 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.

Raw pollock fillet is a lean fish rich in protein and low in fat, making it an excellent choice for a healthy diet. It is also a good source of essential vitamins and minerals.

Also known as:
Alaska PollockPacific Pollock
Scientific NameTheragra chalcogramma
Region of OriginNorth Pacific Ocean
Popular Comparisons:
Raw Pollock FilletRaw Pollock FilletVSAlaska Plaice FilletAlaska Plaice FilletRaw Pollock FilletRaw Pollock FilletVSAlbacore TunaAlbacore TunaRaw Pollock FilletRaw Pollock FilletVSAlbacore White TunaAlbacore White TunaRaw Pollock FilletRaw Pollock FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinRaw Pollock FilletRaw Pollock FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletRaw Pollock FilletRaw Pollock FilletVSAmerican PlaiceAmerican PlaiceRaw Pollock FilletRaw Pollock FilletVSAmerican Plaice FilletAmerican Plaice FilletRaw Pollock FilletRaw Pollock FilletVSAnchoviesAnchoviesRaw Pollock FilletRaw Pollock FilletVSArctic CharArctic CharRaw Pollock FilletRaw 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 growth and repair.
✓Low in calories and fat, making it suitable for weight management.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Contains important vitamins and minerals that contribute to overall health.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, so consumption should be moderated.
!Raw fish may pose a risk of foodborne illness if not handled properly.

How to Prepare & Consume

Best enjoyed when cooked to eliminate any potential pathogens. Can be grilled, baked, or steamed for optimal flavor and nutrition.

Smart Selection & Storage

How to Select

Choose pollock fillets that are bright and moist with no discoloration or strong odor. Fresh fillets should be firm to the touch.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze in airtight packaging.

Myths vs Realities

MythEating raw fish is always safe.
RealityRaw fish can carry parasites and bacteria, making it potentially unsafe if not handled correctly.
MythAll fish are high in mercury.
RealityWhile some fish are high in mercury, pollock is generally low in mercury levels.
MythFrozen fish is less nutritious than fresh fish.
RealityFrozen fish can retain its nutritional value and may be fresher than 'fresh' fish that has been transported long distances.

Healthy Recipes

Citrus Marinated Raw Pollock Ceviche

A refreshing ceviche made with raw pollock fillet, marinated in zesty lime and orange juice, complemented by fresh herbs and vegetables.

Ingredients
  • 200g raw pollock fillet
  • 1 lime, juiced
  • 1 orange, juiced
  • 1 small red onion, finely chopped
  • 1 jalapeño, minced
  • 1/4 cup fresh cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine the lime juice, orange juice, and salt.
  2. 2. Add the chopped pollock fillet, red onion, jalapeño, and cilantro, mixing gently.
  3. 3. Cover and refrigerate for 30 minutes before serving chilled.

Pollock Fillet Sushi Rolls

Healthy sushi rolls featuring raw pollock fillet, avocado, and cucumber, wrapped in nori and served with a light soy sauce.

Ingredients
  • 100g raw pollock fillet
  • 1/2 avocado, sliced
  • 1/2 cucumber, julienned
  • 2 sheets nori
  • 1 cup sushi rice, cooked
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo mat and spread half of the sushi rice evenly over it.
  2. 2. Place slices of pollock, avocado, and cucumber along the edge of the rice.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce.

Spicy Pollock Fillet Lettuce Wraps

Light and spicy lettuce wraps filled with raw pollock fillet, topped with a zesty sriracha sauce and fresh vegetables.

Ingredients
  • 150g raw pollock fillet
  • 1 tablespoon sriracha sauce
  • 1 head of butter lettuce, leaves separated
  • 1/2 bell pepper, sliced
  • 1/4 cup shredded carrots
  • 1 tablespoon lime juice
Instructions
  1. 1. Mix the raw pollock fillet with sriracha sauce and lime juice.
  2. 2. Place a spoonful of the mixture onto a lettuce leaf.
  3. 3. Top with bell pepper and carrots, then roll up and enjoy.

Pollock Fillet and Quinoa Salad

A nutritious salad combining raw pollock fillet with protein-packed quinoa, fresh vegetables, and a lemon vinaigrette.

Ingredients
  • 100g raw pollock fillet
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cucumber, diced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the cooked quinoa, cherry tomatoes, cucumber, and raw pollock fillet, cut into small pieces.
  2. 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, mix well, and serve.

Herbed Pollock Fillet Tartare

A sophisticated tartare made with finely diced raw pollock fillet, mixed with fresh herbs, capers, and a hint of mustard.

Ingredients
  • 150g raw pollock fillet
  • 1 tablespoon capers, chopped
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh chives, chopped
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
Instructions
  1. 1. Finely dice the raw pollock fillet and place it in a bowl.
  2. 2. Add capers, dill, chives, Dijon mustard, salt, and pepper, mixing gently.
  3. 3. Serve immediately with whole-grain crackers or on cucumber slices.

Pollock Fillet Poke Bowl

A vibrant poke bowl featuring raw pollock fillet, brown rice, edamame, and a variety of fresh vegetables, drizzled with a sesame dressing.

Ingredients
  • 150g raw pollock fillet
  • 1 cup cooked brown rice
  • 1/2 cup edamame
  • 1/2 avocado, sliced
  • 1/4 cup radishes, sliced
  • 2 tablespoons sesame oil
  • 1 tablespoon soy sauce
Instructions
  1. 1. In a bowl, layer the cooked brown rice, edamame, avocado, and radishes.
  2. 2. Top with diced raw pollock fillet.
  3. 3. Drizzle with sesame oil and soy sauce before serving.

Pollock Fillet and Mango Salsa Tacos

Delicious tacos filled with raw pollock fillet and a vibrant mango salsa, wrapped in soft corn tortillas for a healthy twist.

Ingredients
  • 150g raw pollock fillet
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 2 tablespoons lime juice
  • 4 corn tortillas
Instructions
  1. 1. In a bowl, combine diced mango, red onion, jalapeño, and lime juice to make the salsa.
  2. 2. Warm the corn tortillas in a skillet.
  3. 3. Fill each tortilla with raw pollock fillet and top with mango salsa before serving.

Mediterranean Pollock Fillet Salad

A hearty salad featuring raw pollock fillet, mixed greens, olives, and feta cheese, drizzled with a balsamic vinaigrette.

Ingredients
  • 150g raw pollock fillet
  • 2 cups mixed greens
  • 1/4 cup Kalamata olives, pitted
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
Instructions
  1. 1. In a large bowl, combine mixed greens, olives, and feta cheese.
  2. 2. Add diced raw pollock fillet on top.
  3. 3. Whisk together balsamic vinegar and olive oil, then drizzle over the salad before serving.

Raw Pollock Fillet Gazpacho

A chilled soup made with raw pollock fillet and a blend of fresh tomatoes, cucumbers, and peppers, perfect for a light summer meal.

Ingredients
  • 150g raw pollock fillet
  • 2 cups ripe tomatoes, chopped
  • 1/2 cucumber, peeled and diced
  • 1/2 bell pepper, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a blender, combine tomatoes, cucumber, bell pepper, olive oil, salt, and pepper, blending until smooth.
  2. 2. Stir in diced raw pollock fillet.
  3. 3. Chill in the refrigerator for at least 30 minutes before serving.

Pollock Fillet and Avocado Toast

A healthy twist on avocado toast topped with raw pollock fillet, radishes, and a sprinkle of sesame seeds for added crunch.

Ingredients
  • 100g raw pollock fillet
  • 1 ripe avocado
  • 2 slices whole-grain bread
  • 1/4 cup radishes, thinly sliced
  • 1 tablespoon sesame seeds
  • Salt and pepper to taste
Instructions
  1. 1. Toast the whole-grain bread until golden brown.
  2. 2. Mash the avocado and spread it on each slice of toast, seasoning with salt and pepper.
  3. 3. Top with raw pollock fillet and radish slices, then sprinkle with sesame seeds before serving.

Frequently Asked Questions (FAQ)

Is raw pollock safe to eat?

Raw pollock can be safe if sourced from reputable suppliers and handled properly, but cooking is recommended to eliminate any pathogens.

How should I store raw pollock?

Store raw pollock in the refrigerator at temperatures below 40°F (4°C) and consume within 1-2 days for best quality.

What are the health benefits of eating pollock?

Pollock is high in protein, low in fat, and contains essential nutrients like vitamin B12 and selenium, which support overall health.

Can I freeze raw pollock?

Yes, raw pollock can be frozen for up to 6 months. Ensure it is well-wrapped to prevent freezer burn.

How can I tell if pollock is fresh?

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

What is the best way to cook pollock?

Pollock can be grilled, baked, or pan-seared. Cooking to an internal temperature of 145°F (63°C) is recommended.

Is pollock a sustainable fish choice?

Yes, pollock is generally considered a sustainable seafood option, but it's best to check for certifications.

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