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Smoked Pollock Fillet
Fish
Nutri-ScoreA

Smoked Pollock Fillet

Theragra chalcogramma

Clinical Encyclopedia

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

Smoked 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.

Smoked pollock fillet is a flavorful fish product known for its rich taste and high protein content. It is often used in various culinary applications, providing essential nutrients and omega-3 fatty acids.

Also known as:
Smoked Alaskan PollockSmoked Cod
Scientific NameTheragra chalcogramma
Region of OriginUnited States
Popular Comparisons:
Smoked Pollock FilletSmoked Pollock FilletVSAlaska Plaice FilletAlaska Plaice FilletSmoked Pollock FilletSmoked Pollock FilletVSAlbacore TunaAlbacore TunaSmoked Pollock FilletSmoked Pollock FilletVSAlbacore White TunaAlbacore White TunaSmoked Pollock FilletSmoked Pollock FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinSmoked Pollock FilletSmoked Pollock FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletSmoked Pollock FilletSmoked Pollock FilletVSAmerican PlaiceAmerican PlaiceSmoked Pollock FilletSmoked Pollock FilletVSAmerican Plaice FilletAmerican Plaice FilletSmoked Pollock FilletSmoked Pollock FilletVSAnchoviesAnchoviesSmoked Pollock FilletSmoked Pollock FilletVSArctic CharArctic CharSmoked Pollock FilletSmoked Pollock FilletVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
75%
Fiber0g
Total24.0g
Protein
23g(96%)
Fats
1g(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)
Sodium800 mg (35%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, smoked pollock fillet supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it contributes to heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including Vitamin B12 and phosphorus, which are vital for energy metabolism and bone health.
✓Low in calories and fat, making it a suitable option for weight management and healthy eating.

Possible Risks & Side Effects

!High sodium content may pose risks for individuals with hypertension or cardiovascular issues.
!Allergic reactions may occur in individuals sensitive to fish or seafood.

How to Prepare & Consume

Best enjoyed cold in salads or sandwiches, or heated in casseroles. Avoid overcooking to maintain texture and flavor.

Smart Selection & Storage

How to Select

Choose fillets that are firm, moist, and have a fresh smell. Avoid any that appear dry or have discoloration.

How to Store

Store in the refrigerator and consume within a week. For longer storage, freeze in airtight packaging.

Myths vs Realities

MythSmoked fish is unhealthy due to high sodium.
RealityWhile it can be high in sodium, moderation and balanced diet can mitigate health risks.
MythAll smoked fish are the same.
RealityDifferent fish have varying nutritional profiles; pollock is lower in fat compared to others.
MythSmoked fish cannot be part of a healthy diet.
RealityWhen consumed in moderation, smoked fish can be a nutritious addition to a balanced diet.

Healthy Recipes

Smoked Pollock Fillet Salad with Avocado Dressing

A refreshing salad featuring smoked pollock fillet, mixed greens, and a creamy avocado dressing that is both nutritious and satisfying.

Ingredients
  • 200g smoked pollock fillet
  • 150g mixed salad greens
  • 1 ripe avocado
  • 1 tablespoon olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a blender, combine avocado, olive oil, lemon juice, salt, and pepper; blend until smooth.
  2. 2. In a large bowl, toss mixed greens with the avocado dressing.
  3. 3. Top the salad with flaked smoked pollock fillet and serve immediately.

Smoked Pollock and Quinoa Stuffed Bell Peppers

Colorful bell peppers stuffed with a nutritious mix of quinoa, smoked pollock, and vegetables for a hearty yet healthy meal.

Ingredients
  • 4 bell peppers
  • 200g smoked pollock fillet
  • 1 cup cooked quinoa
  • 1 cup diced tomatoes
  • 1/2 cup corn
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. Cut the tops off the bell peppers and remove the seeds.
  3. 3. In a bowl, mix cooked quinoa, diced tomatoes, corn, flaked smoked pollock, cumin, salt, and pepper; fill each pepper with the mixture.
  4. 4. Place stuffed peppers in a baking dish and bake for 25-30 minutes until peppers are tender.

Smoked Pollock Fillet Tacos with Cabbage Slaw

Delicious tacos filled with smoked pollock fillet and topped with a crunchy cabbage slaw for a healthy twist on a classic dish.

Ingredients
  • 200g smoked pollock fillet
  • 4 corn tortillas
  • 1 cup shredded cabbage
  • 1/2 cup diced tomatoes
  • 1 tablespoon lime juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine shredded cabbage, diced tomatoes, lime juice, salt, and pepper to make the slaw.
  2. 2. Warm the corn tortillas in a skillet over medium heat.
  3. 3. Assemble the tacos by placing flaked smoked pollock on each tortilla and topping with cabbage slaw.

Smoked Pollock Fillet and Sweet Potato Hash

A hearty breakfast hash featuring smoked pollock fillet and sweet potatoes, packed with flavor and nutrients to kickstart your day.

Ingredients
  • 200g smoked pollock fillet
  • 2 medium sweet potatoes, diced
  • 1 onion, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and sauté onions until translucent.
  2. 2. Add diced sweet potatoes and cook until tender, about 10-15 minutes.
  3. 3. Stir in flaked smoked pollock, season with salt and pepper, and cook for an additional 5 minutes. Garnish with fresh parsley before serving.

Smoked Pollock Fillet and Spinach Frittata

A protein-packed frittata made with smoked pollock fillet and fresh spinach, perfect for a healthy breakfast or brunch.

Ingredients
  • 200g smoked pollock fillet
  • 6 eggs
  • 1 cup fresh spinach
  • 1/4 cup milk
  • Salt and pepper to taste
  • Olive oil for greasing
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. In a bowl, whisk together eggs, milk, salt, and pepper.
  3. 3. In an oven-safe skillet, sauté spinach until wilted, then add flaked smoked pollock.
  4. 4. Pour the egg mixture over the spinach and pollock, and cook on the stove for a few minutes before transferring to the oven to bake for 15-20 minutes until set.

Smoked Pollock Fillet and Chickpea Salad

A protein-rich salad combining smoked pollock fillet with chickpeas, cucumbers, and a zesty lemon dressing for a refreshing meal.

Ingredients
  • 200g smoked pollock fillet
  • 1 can chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1/4 cup red onion, diced
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine chickpeas, diced cucumber, and red onion.
  2. 2. Add flaked smoked pollock and drizzle with lemon juice, salt, and pepper.
  3. 3. Toss gently to combine and serve chilled.

Smoked Pollock Fillet and Broccoli Stir-Fry

A quick and healthy stir-fry featuring smoked pollock fillet and vibrant broccoli, perfect for a nutritious weeknight dinner.

Ingredients
  • 200g smoked pollock fillet
  • 2 cups broccoli florets
  • 2 cloves garlic, minced
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • Cooked brown rice for serving
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat and sauté garlic until fragrant.
  2. 2. Add broccoli florets and stir-fry for 5-7 minutes until tender-crisp.
  3. 3. Stir in flaked smoked pollock and soy sauce, cooking for an additional 2 minutes. Serve over cooked brown rice.

Smoked Pollock Fillet and Zucchini Noodles

A low-carb dish featuring spiralized zucchini noodles topped with smoked pollock fillet and a light tomato sauce for a healthy meal.

Ingredients
  • 200g smoked pollock fillet
  • 2 medium zucchinis, spiralized
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh basil for garnish
Instructions
  1. 1. In a skillet, heat olive oil and sauté cherry tomatoes until softened.
  2. 2. Add spiralized zucchini and cook for 2-3 minutes until just tender.
  3. 3. Stir in flaked smoked pollock, season with salt and pepper, and garnish with fresh basil before serving.

Smoked Pollock Fillet and Cauliflower Rice Bowl

A nutritious bowl featuring smoked pollock fillet served over cauliflower rice, topped with avocado and sesame seeds for added flavor.

Ingredients
  • 200g smoked pollock fillet
  • 2 cups cauliflower rice
  • 1 avocado, sliced
  • 1 tablespoon sesame seeds
  • 1 tablespoon soy sauce
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, sauté cauliflower rice over medium heat until tender, about 5-7 minutes.
  2. 2. Flake the smoked pollock fillet and mix with soy sauce, salt, and pepper.
  3. 3. Serve the cauliflower rice topped with smoked pollock, avocado slices, and a sprinkle of sesame seeds.

Smoked Pollock Fillet and Lentil Soup

A hearty and comforting soup made with smoked pollock fillet, lentils, and vegetables, perfect for a nourishing meal.

Ingredients
  • 200g smoked pollock fillet
  • 1 cup lentils, rinsed
  • 1 onion, chopped
  • 2 carrots, diced
  • 4 cups vegetable broth
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion and carrots until softened.
  2. 2. Add lentils and vegetable broth; bring to a boil, then reduce heat and simmer until lentils are tender, about 20-25 minutes.
  3. 3. Stir in flaked smoked pollock, season with salt and pepper, and cook for an additional 5 minutes before serving.

Frequently Asked Questions (FAQ)

Is smoked pollock fillet healthy?

Yes, it is high in protein and omega-3 fatty acids, making it a nutritious choice.

How should I store smoked pollock fillet?

Keep it refrigerated and consume within a week for best quality.

Can I freeze smoked pollock fillet?

Yes, it can be frozen for up to 3 months; ensure it is well-wrapped.

What dishes can I make with smoked pollock fillet?

It can be used in salads, pasta dishes, or as a topping for crackers.

Is smoked pollock fillet safe for pregnant women?

Yes, but moderation is advised due to sodium content.

How does smoked pollock compare to other fish?

It is lower in fat and calories compared to many other fish, making it a lean protein source.

What is the best way to serve smoked pollock fillet?

It is best served cold with a squeeze of lemon or in a creamy dip.

Does smoked pollock fillet contain bones?

It may contain small bones; check carefully before consumption.

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