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Raw Pollock
Fish
Nutri-ScoreA

Raw Pollock

Theragra chalcogramma

Clinical Encyclopedia

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

Raw 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.

Raw pollock is a lean fish known for its mild flavor and flaky texture, making it a popular choice in various cuisines. It is rich in protein and low in fat, providing essential nutrients for a balanced diet.

Also known as:
Alaska PollockPacific Pollock
Scientific NameTheragra chalcogramma
Region of OriginNorth Pacific Ocean
Popular Comparisons:
Raw PollockRaw PollockVSAlaska Plaice FilletAlaska Plaice FilletRaw PollockRaw PollockVSAlbacore TunaAlbacore TunaRaw PollockRaw PollockVSAlbacore White TunaAlbacore White TunaRaw PollockRaw PollockVSAlbacore White Tuna LoinAlbacore White Tuna LoinRaw PollockRaw PollockVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletRaw PollockRaw PollockVSAmerican PlaiceAmerican PlaiceRaw PollockRaw PollockVSAmerican Plaice FilletAmerican Plaice FilletRaw PollockRaw PollockVSAnchoviesAnchoviesRaw PollockRaw PollockVSArctic CharArctic CharRaw PollockRaw PollockVSArctic 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, raw pollock supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, making it a suitable option for weight management and healthy eating.

Possible Risks & Side Effects

!Raw fish may contain parasites or bacteria, so it is important to ensure it is sourced from reputable suppliers.
!Individuals with seafood allergies should avoid consuming pollock.

How to Prepare & Consume

Best enjoyed 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 that is firm to the touch, with a fresh ocean smell and bright, clear eyes if whole.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days; can be frozen for longer storage.

Myths vs Realities

MythEating raw fish is always safe.
RealityRaw fish can carry parasites and bacteria; proper sourcing and handling are essential.
MythAll fish are high in omega-3 fatty acids.
RealityNot all fish contain significant amounts of omega-3s; fatty fish like salmon and mackerel are better sources.
MythPollock is not a nutritious fish.
RealityPollock is low in calories, high in protein, and provides essential vitamins and minerals.

Healthy Recipes

Citrus-Infused Raw Pollock Ceviche

This refreshing ceviche features raw pollock marinated in a zesty citrus blend, perfect for a light and healthy appetizer.

Ingredients
  • 200g raw pollock, diced
  • Juice of 2 limes
  • Juice of 1 orange
  • 1 small red onion, finely chopped
  • 1 jalapeño, deseeded and minced
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the diced pollock with lime and orange juice. Let it marinate for 15 minutes.
  2. 2. Add the red onion, jalapeño, and cilantro to the bowl, mixing well.
  3. 3. Season with salt and pepper, then serve chilled with tortilla chips or lettuce wraps.

Raw Pollock Sushi Rolls

Delight in these healthy sushi rolls featuring raw pollock, avocado, and cucumber, wrapped in nori for a nutritious meal.

Ingredients
  • 150g raw pollock, sliced into strips
  • 1 ripe avocado, sliced
  • 1 cucumber, julienned
  • 4 sheets of nori
  • 2 cups sushi rice, cooked
  • 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. Place strips of pollock, avocado, and cucumber in the center.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce.

Spicy Raw Pollock Tartare

This elegant tartare combines raw pollock with avocado and a spicy kick, making it a perfect starter for a gourmet meal.

Ingredients
  • 200g raw pollock, finely diced
  • 1 ripe avocado, diced
  • 1 tablespoon sriracha
  • 1 tablespoon sesame oil
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  • Microgreens for garnish
Instructions
  1. 1. In a bowl, mix the pollock, avocado, sriracha, sesame oil, and lime juice.
  2. 2. Season with salt and pepper to taste.
  3. 3. Plate the tartare and garnish with microgreens before serving.

Raw Pollock and Quinoa Salad

A nutritious salad combining raw pollock with protein-packed quinoa and fresh vegetables for a wholesome meal.

Ingredients
  • 150g raw pollock, diced
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 cup red onion, diced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, pollock, tomatoes, cucumber, and red onion.
  2. 2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
  3. 3. Toss gently and serve chilled.

Raw Pollock Lettuce Wraps

These fresh lettuce wraps are filled with raw pollock and crunchy vegetables, making them a perfect low-carb snack.

Ingredients
  • 200g raw pollock, diced
  • 1 cup shredded carrots
  • 1 bell pepper, thinly sliced
  • 1/4 cup green onions, chopped
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame seeds
  • Lettuce leaves for wrapping
Instructions
  1. 1. In a bowl, mix the pollock, carrots, bell pepper, green onions, soy sauce, and sesame seeds.
  2. 2. Spoon the mixture onto lettuce leaves.
  3. 3. Wrap and enjoy as a healthy snack or appetizer.

Raw Pollock Poke Bowl

This poke bowl features raw pollock served over brown rice with fresh vegetables and a savory dressing for a complete meal.

Ingredients
  • 200g raw pollock, cubed
  • 1 cup cooked brown rice
  • 1/2 avocado, sliced
  • 1/2 cup edamame
  • 1/2 cucumber, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon rice vinegar
Instructions
  1. 1. In a bowl, combine the pollock, soy sauce, sesame oil, and rice vinegar.
  2. 2. In a serving bowl, layer the brown rice, pollock mixture, avocado, edamame, and cucumber.
  3. 3. Serve immediately for a fresh and healthy meal.

Mediterranean Raw Pollock Salad

This vibrant salad features raw pollock, olives, and feta cheese, tossed in a light vinaigrette for a Mediterranean twist.

Ingredients
  • 200g raw pollock, diced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup Kalamata olives, pitted and sliced
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the pollock, tomatoes, olives, and feta.
  2. 2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently before serving.

Raw Pollock and Mango Salsa

This vibrant salsa combines raw pollock with sweet mango and zesty lime, perfect as a topping or dip.

Ingredients
  • 150g raw pollock, diced
  • 1 ripe mango, diced
  • 1/4 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • 1/4 cup cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, mix the pollock, mango, red onion, jalapeño, lime juice, and cilantro.
  2. 2. Season with salt to taste.
  3. 3. Serve chilled with tortilla chips or as a topping for grilled meats.

Raw Pollock Avocado Toast

This trendy avocado toast is topped with raw pollock and a sprinkle of sesame seeds for a nutritious breakfast or snack.

Ingredients
  • 2 slices whole-grain bread, toasted
  • 100g raw pollock, sliced
  • 1 ripe avocado, mashed
  • 1 tablespoon sesame seeds
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Spread the mashed avocado evenly over the toasted bread.
  2. 2. Top with slices of raw pollock, then sprinkle with sesame seeds, salt, and pepper.
  3. 3. Garnish with red pepper flakes and serve immediately.

Raw Pollock and Zucchini Noodles

Enjoy a low-carb meal with spiralized zucchini noodles topped with raw pollock and a light lemon dressing.

Ingredients
  • 200g raw pollock, sliced
  • 2 medium zucchinis, spiralized
  • 1 tablespoon olive oil
  • Juice of 1 lemon
  • 1 clove garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix the olive oil, lemon juice, garlic, salt, and pepper.
  2. 2. Toss the spiralized zucchini with the dressing.
  3. 3. Top with raw pollock slices and serve immediately.

Frequently Asked Questions (FAQ)

Is raw pollock safe to eat?

Raw pollock can be safe if sourced from reputable suppliers and handled properly to prevent contamination.

How should I cook raw pollock?

Raw pollock can be grilled, baked, or steamed; ensure it reaches an internal temperature of 145°F (63°C) for safety.

What are the health benefits of eating pollock?

Pollock is high in protein, low in fat, and contains essential nutrients like omega-3 fatty acids, which support heart health.

Can I eat pollock if I have a seafood allergy?

No, individuals with seafood allergies should avoid pollock and other fish.

How do I store raw pollock?

Store raw pollock in the refrigerator at 32°F (0°C) and consume within 1-2 days for optimal freshness.

What is the difference between pollock and cod?

Pollock is generally milder and flakier than cod, with a slightly lower fat content.

Can I freeze raw pollock?

Yes, raw pollock can be frozen for up to 6 months; ensure it is tightly wrapped to prevent freezer burn.

What dishes can I make with pollock?

Pollock can be used in fish tacos, fish and chips, or as a protein addition to salads and pasta dishes.

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