Pollock fillet benefits. Pollock: benefits and harms, what to look for when choosing and how to cook deliciously

Pollock is a commercial fish of the cod family. Habitat: Pacific and Atlantic oceans. Pollock is a fairly inexpensive fish, because its catches are gigantic in size. This is one of the most commercial fish in the world.

In Russia, this fish is caught by large fishing vessels, which can not only store the catch, but also partially process it into canned food.

Fish is healthy, you can buy it in any grocery store in the country; here it is not as loved and respected as in China, Korea or Japan. In our country, fish is popular in Primorye and the North. Let's consider all the positive and negative properties of this product.

Value and composition

Pollock is one of the low-calorie fish varieties, but rich in its vitamin composition,

Nutritional value per 100 grams of product:

Obviously, the product is lean and deserves special attention for dietary nutrition.

Chemical composition:

In addition, fish contains polyunsaturated acids, omega-3, which makes it an antioxidant.

The benefits of pollock for the body

Useful qualities for men and women

Any fish, including pollock, is good for the body.

First of all, we must take into account that fish protein products are responsible for the normal level of hemoglobin in the blood. Iron, zinc and copper also affect hematopoiesis. Fish protein is responsible for the normal functioning of the entire body and its gastrointestinal tract.

Vitamin A, or retinol, has a beneficial effect on the retina of the eyes, improving visual acuity.
B vitamins affect the central nervous system, improve sleep, memory, and mood.
Vitamin Omega-3 together with vitamin E are powerful antioxidants, have a rejuvenating effect, and give facial skin, hair and nails a healthy look.
Iodine found in pollock has a positive effect on the thyroid gland.

Pollock is useful in any form, but do not forget about pollock liver and salted caviar.

Pollock liver is rich in omega-3 fatty acids and vitamin A.

The product is quite high in calories; 100 grams of canned pollock liver contains 470 kcal. Thanks to potassium, which is part of the chemical composition of the liver, it is useful for heart patients, as well as for the elderly in small quantities.

Salted pollock caviar is not inferior in nutritional quality to delicious types of caviar (black and red), but loses in taste. Although pollock caviar is also quite tasty and nutritious. The calorie content of 100 grams of pollock caviar is 140 kcal. Contains a large amount of vitamin PP or nicotinic acid, which helps with dermatitis, diarrhea and senile dementia.

Benefits for children

Starting from 9 months, lean varieties of fish, including pollock, are recommended during complementary feeding for the child. But if they have already started giving meat broth. After a year, you can give both broth and boiled fish on the same day.

In general, fish is very useful for children. Thanks to the calcium, phosphorus and vitamin D it contains, the baby’s bone tissue and teeth are strengthened. This is very important, especially for children under 6 years of age, during a period of intensive growth of the child’s body.

Use during pregnancy and breastfeeding

If a woman is not allergic to fish, then she can eat pollock in small quantities. After all, protein is the building material of a child’s bone tissue, and iron helps eliminate the risk of anemia and anemia. This is all good if the woman does not have problems with the thyroid gland, otherwise a doctor’s consultation is needed

For dieters

It is known that pollock is a low-calorie fish, which means it is quite suitable for dietary nutrition. But we must make a reservation that you should only consume the stewed or steamed product. This article provides a recipe for a diet dish for weight loss.

Contraindications

Pollock is contraindicated in case of an allergic reaction.
There are people who cannot stand the smell of sea fish, and it is not recommended for them either.
Due to the large amount of salt, pollock is contraindicated for hypertensive patients.
Those with ulcers and gastritis patients can eat this fish stewed or steamed, occasionally and in small quantities.

How to choose a good fish

Pollock is an affordable fish, sold in any grocery store or market.

The fish is small in size and weight, no more than 250-400 grams.

When choosing fish, you need to pay attention to the skin; it should not be torn. Must have white flesh.

If the fish has thick scars or yellow spots, this means that the fish is old and has been defrosted and re-frozen more than once.

Before cooking, the raw materials must be prepared. To do this, first of all you need to defrost it. Thaw the fish by transferring it from the freezer to the refrigerator, preferably overnight.

Do not defrost it in the microwave or under hot water. This deteriorates its taste.

Before cutting, cut off the fins and tail. Pollock is sold without heads and giblets. Next, depending on the dish you are going to prepare, the fish must be filleted, cutting out the ridge and rib bones with a sharp knife, or cut crosswise into pieces 2.5-3 centimeters thick.

If you want to make cutlets, you need to remove the skin from the fillet. To do this, place the fillet skin side down on a board and run the knife horizontally, prying off the thin skin.

Fish recipes

In Russian cooking, it is customary to fry, stew or steam pollock. Let's look at some simple recipes.

Fried pollock

Frying fish has some peculiarities. This recipe has some oriental style.

Ingredients:

pollock - 1 kg;
soy sauce −80 g;
flour - 40 gr;
butter - 120 g;
lemon - 0.5 pcs.;
salt;
pepper.

Cut the prepared fish into pieces with bones and place in a bowl.
Pour soy sauce over the fish, sprinkle with lemon juice and leave overnight.
Roll the marinated pieces in flour and fry in well-heated oil.

Steamed cutlets with cottage cheese

The dish is dietary and can be given to children.

Ingredients:

pollock fillet - 500 g;
low-fat cottage cheese - 200 g;
eggs - 1 pc.;
onion - 40 gr;
garlic - 1 clove;
butter - 20 g;
water - 30 ml;
salt.

Cut the skinless fillet into large pieces.
Peel and rinse the onion and garlic.
Low-fat cottage cheese in the recipe replaces white bread soaked in milk.
Mince fish, garlic, onion and cottage cheese. Add softened butter, egg, water, salt to the minced meat and mix well. Place the minced meat in the refrigerator for 30 minutes.
Make cutlets from the minced meat and place them on a steamer rack. Then steam them for a few minutes.

Marinated fish

A great appetizer for a Sunday family lunch and for modest men's gatherings. Goes great with beer.

Ingredients:

pollock - 750 gr;
flour - 50 gr;
butter - 180 gr.

For the marinade:

carrots - 250 gr;
onion - 100 gr;
tomato paste - 45 g;
table vinegar 9% - 30 ml;
sugar - 40 g;
cloves - 7 buds;
black pepper - 10 peas;
bay leaf - 1 pc.;
salt.

Wash the fish, cut into small pieces, bread in flour and salt and fry in two-thirds of the oil specified in the recipe. Pollock is a lean fish; there should be enough oil for frying. Then place the finished fish in a layer in one piece on a suitable dish.
Prepare the marinade. To do this, wash the carrots, preferably large ones, peel them and cut them into strips.
Peel the onion, wash and cut into half rings.
First fry the onion in the remaining oil until transparent, then add the carrots.
Add tomato paste diluted in a glass of water to the vegetable mixture, add sugar, salt and simmer until the carrots are soft. The carrots should be a little crunchy.
At the end of cooking the marinade, add vinegar and spices. Mix everything well and spread in an even layer on top of the fish. Let the dish cool and refrigerate for 6 hours or overnight.
Serve pollock under the marinade in the same bowl, without shifting.

Fish casserole

An ideal dish for dinner.

Ingredients:

pollock - 3 pcs.;
onion 100 gr;
butter 30 g;
eggs - 3 pcs.;
milk - 200 ml;
salt;
pepper.

Boil the prepared fish in a small amount of water until half cooked. Then separate the pollock pulp from the backbone and rib bones, break into small pieces.
Peel the onion, rinse, cut into cubes and fry in vegetable oil.
Mix eggs with milk.
Coat a mold or frying pan with high sides with oil or any fat.
Lay out the fish in an even layer, then the fried onions, salt and pepper and pour over the omelette mixture.
Bake in a well-heated oven until golden brown.

Pollock stewed in milk with onions

An excellent dietary dish.

Ingredients:

pollock fillet - 500 g;
onion - 200 gr;
butter - 80 g;
flour - 40 gr;
milk - 2 glasses;
salt;
pepper.

Cut pollock fillet with skin into pieces of 40-50 grams, add salt and pepper, roll in flour and fry until golden brown.
Peel the onion, rinse and chop into thin strips.
Place the onion in layers in a deep dish, and the fish on it, pour hot milk and simmer until the fish is ready.
You can serve fluffy rice or boiled potatoes as a side dish.

Unprepossessing at first glance, the fish has a number of advantages. This fish is useful for almost everyone, with rare exceptions. Especially for older people and diabetics. It must be eaten at least once a week.

If you are skeptical about this product, then it’s time to change your stereotypes.

Be healthy!

In contact with

In some countries, fish forms the basis of the diet, which is not surprising: this product is not only tasty, but also very healthy. Many people are interested in what kind of fish pollock is, its benefits and harm to human health.

Composition and calorie content

The composition of the fish is surprising in its diversity: it contains macro- and microelements, fatty acids, and an impressive amount of various vitamins.

Macroelements: calcium, magnesium, phosphorus, sodium, chlorine, sulfur, potassium.

Microelements: zinc, iron, copper, chromium, iodine, fluorine, molybdenum, nickel, cobalt.

Polyunsaturated (arachidonic, omega-3, linoleic).
Saturated (stearic, myristic, palmitic).
Monounsaturated (oleic, palmitoleic).

Vitamins:

A (retinol);
PP (nicotinic acid);
B1 (thiamine);
B2 (riboflavin);
B6 (pyridoxine);
B9 (folic acid);
C (ascorbic acid).

Among marine fish, pollock occupies a leading place in the amount of selenium, iodine, and protein.

The nutritional value:

fats - 0.9 g;
proteins - 15.9 g;
cholesterol - 50 mg;
ash - 1.3 g;
water - 81.9 g.

Pollock is characterized by low calorie content: 100 grams contains only 72 kilocalories, thanks to which you can eat tasty and satisfying, but without the risk of gaining excess weight. If you boil the fish, the calorie content will increase slightly - up to 78 kilocalories, and if you fry the fish, it will no longer be dietary, it will contain at least 120 kilocalories.

Why pollock is useful

Pollock is found in the Pacific and Atlantic oceans and feeds on plankton, squid and small crustaceans. In very rare cases, fish grow more than 45 centimeters; the weight of an adult individual, on average, ranges from 250 to 500 grams.

The benefits or harms of pollock are due to its rich composition, which contains vitamins, minerals, and fatty acids. By eating this fish, you can quickly tidy up dull hair and brittle nails, and eliminate flaking skin.

Pollock caviar and liver serve as raw materials for the production of cosmetics intended for the care of mature skin. The components that make up these derivative products, antioxidants, also affect the formation of collagen fibers. Extract from gonads is used in the production of cosmetics with regenerating properties.

Pollock is used for medicinal purposes. Eating fish has a positive effect on vision and eye health, and on the functioning of the heart muscle. It also has a beneficial effect on the genitourinary, endocrine (thyroid) and digestive systems.

For people who want to lose weight, pollock is an indispensable product: low in calories, rich in nutrients, tasty and filling at the same time.

Advice:
Pollock does not burn fat. Body weight loss occurs due to the low calorie content of the product. To ensure efficiency and normal functioning, the subcutaneous layer of fat disintegrates. Little energy is spent on digesting and processing fish.

Pollock benefits:

The vitamins and minerals contained in the composition improve mood and well-being, and increase immunity.
A large amount of iodine prevents the development of thyroid pathologies and has a beneficial effect on its functioning.
Fatty acids are very beneficial for blood vessels and heart muscle: they reduce the amount of “bad” cholesterol in the blood. This prevents the formation of plaques, improves metabolism, and increases low blood pressure.
The combination of thyroxine and fatty acids helps relieve fatigue and strengthen nerve endings, improves the quality of blood circulation in the brain. It also has a calming effect on the nervous system, which is important for psycho-emotional disorders.
Selenium neutralizes toxins and helps remove toxins.
The product protects cells from aging and accelerates regeneration processes.
Strengthens bones, nails and teeth.
Regulates metabolism.
Accelerates wound healing.
Improves the condition of ligaments and tendons.
Reduces the risk of malignant tumors.
Normalizes blood sugar levels.

Important!
The beneficial properties for the body will be fully revealed if pollock dishes are present in the diet at least 2 times a week.

Pollock is an ideal solution for acne or problem skin. Almost all teenagers face this unpleasant phenomenon. Pollock contains very little fat and therefore does not provoke increased activity of the sebaceous glands, while the fish contains a lot of zinc, which prevents the appearance of acne.

Harm

The negative effect on the body may be due to the individual characteristics of the person and the amount of fish present in the diet.

A large amount of sea salt, which is contained in pollock, increases blood pressure and, if consumed too often, damages the mucous membranes.

Consumption of pollock is contraindicated:

In case of allergy to seafood.
Individual intolerance to products containing sea fish.
Existing hypertension.

Consumption is recommended for people with heart disease, thyroid dysfunction, and diabetes. The presence of pollock in the diet has a beneficial effect on vision, the genitourinary system and the digestive tract. Fish serves as an assistant in the treatment of skin ailments, viral and fungal infections.

For psycho-emotional illnesses, the presence of pollock in the diet helps to normalize the patient’s condition.

How not to harm your health

Pollock has been used in cooking since ancient times. You can prepare delicious dishes from this fish quickly and easily: boil, bake, stew or simply fry. Pollock is used to make flour, minced meat, canned food, caviar, and the fish is dried, salted and smoked.

Advice:
Those wishing to lose excess weight should consume pollock only in stewed or boiled form. Fried fish, richly seasoned with a variety of sauces, has a high calorie content.

People suffering from gastritis, stomach ulcers, duodenal pathology or kidney disease should eat exclusively boiled and stewed fish.

Pollock should appear in a child's diet when the baby reaches two years of age. This is due to the high concentration of elements contained in fish. Benefits for children: strengthens hair and teeth, compensates for errors in the diet.

The best side dish for pollock is brown rice and vegetables.

If you pour lemon juice or soy sauce over cooked fish and season with herbs, it will not seem bland.

How to choose the right one

Harm from eating fish may be due to violation of storage terms or conditions. When buying fish, you need to take into account the following factors:

Ice crust. It is impossible to find fresh pollock in the store. Only frozen fillets are sold. Modern technology for preparing fish for sale involves coating the carcasses with an ice glaze, which normally should not exceed 4% of the pollock’s weight. You can determine whether the ice crust meets the norm only by defrosting the fish and weighing it without ice.
Color. Fillet of excellent quality is pure white, without spots or streaks of yellowish or pink.
Smell. Pollock is distinguished by a faintly sweetish smell. If stored improperly, fish begins to smell strongly and unpleasantly.
Conditions in which the fish was stored. In a supermarket, the refrigerator sensor shows the storage temperature of the fish. It should not be higher than –18° C.
Manufacturer. Producing countries can only be Russia, Japan and China. This is explained by the fact that pollock lives in the north of the Pacific Ocean. For obvious reasons, it is impossible to find a Japanese product on the Russian market; there is fish of Chinese and domestic production. Russian products should be preferred: they are environmentally friendly. The main sign of a Russian producer is the length of the carcasses is more than 20 centimeters, since it is prohibited to catch young animals.
Is there a certificate for the product? Due to their external similarity, tilapia and pangasius are sometimes mistaken for pollock. Such fish live near the bottom and feed on waste and can accumulate a lot of toxic substances. If the products being sold raise doubts, you can ask the seller for a quality certificate (certificate).
Ingredients indicated on the packaging. The ideal composition, which can be indicated on the packaging, consists of only two elements: fish, water. In some cases you can see E 452 (polyphosphate). This additive ensures moisture retention inside and outside the carcasses. Polyphosphate is banned in Europe, but it is not dangerous.

Comparing the benefits and harms of pollock, we can conclude that the positive properties prevail. Availability, low price, combined with beneficial effects on human health make this fish an indispensable product.

Pollock is a fish from the cod family, characterized by its rich composition and low price. Today its meat is actively consumed, like caviar and liver.

Composition of pollock

The benefit of pollock lies in the rich composition of the meat of this fish. It contains vitamins E, ascorbic acid, A, PP, group B, mineral salts - potassium, magnesium, calcium, iron, phosphorus, zinc, cobalt, manganese, as well as fats, including polyunsaturated fatty acids called Omega-3 and Omega-6.

Pollock occupies a leading position among other fish in terms of protein, selenium and iodine content. Fatty acids reduce the level of “bad” cholesterol, stimulate metabolic processes in the body and normalize blood pressure. High-quality protein improves brain and digestive system function.

Useful properties of pollock

Iodine increases the function of the thyroid gland and prevents diseases of this organ. Selenium neutralizes the activity of harmful substances entering the body.

Pollock caviar is often eaten, the benefit of which is its beneficial effect on the functioning of nerve cells and the entire central nervous system, and due to its ability to improve the absorption of iron, caviar can be used as a preventive measure for anemia.

In addition, it removes excess fluid from the body and strengthens bones, skeleton, cartilage tissue and teeth, so it must be present in the diet of older people.

But caviar does not contain iodine and chromium - microelements that fish liver is rich in. This valuable product improves vision and has a beneficial effect on the condition of hair, epidermis and nails. The liver is often present as part of complex therapy for diseases of the circulatory system, heart and blood vessels.

It acts as an excellent regulator of metabolism and is also involved in the metabolism of carbohydrates and fats. Successfully treats eczema and psoriasis and helps cope with genitourinary, viral and fungal infections.

Fish for weight loss

Pollock is useful for obese people. The calorie content of meat is low - 72 Kcal per 100 g. But this is not the most important thing, the main thing is that the protein in its composition is almost 100% absorbed by the body, stimulating the functioning of the stomach and intestinal motility.

On a diet, pollock is recommended to be consumed boiled, stewed or steamed, for example, in the form of cutlets. With any of these processing methods, the energy value of the product does not increase and the dietary properties remain unchanged.

The ideal side dish for fish would be boiled brown rice and vegetables flavored with various seasonings. Doctors recommend eating pollock for people with weakened immune systems after illness or surgery.

Pollock for children

Pollock is useful for a child for the same reasons as for adults, because the little person’s body grows and needs microelements, vitamins and nutrients.

Many types of fish provoke allergies in infants, so they can be used as food no earlier than 2-3 years, which cannot be said about pollock, whose meat is low-allergenic and can be used as complementary food from 7 months. Children can eat pollock in the form of soup, steamed cutlets, or stewed with vegetables and gravy.

Possible harm to fish

Like any food, the meat of this fish can cause allergies and individual intolerance, which is rare. And the main harm of pollock is the large amount of salt, so it should be eaten with caution by hypertensive patients.

Not all housewives know about the benefits and harms of pollock, although this fish is most often recommended for dietary nutrition. In addition, this product can always be found in stores and is more affordable than most seafood. Pollock is also valuable because not only its fillet is suitable for food, but also caviar and liver, which are no less tasty and healthy. However, the advantages of sea fish are not limited to this.

Health benefits of pollock

Pollock is a cod species, found in the Pacific and Atlantic oceans and is one of the most popular commercial fish. But in recent years, harvesters have had to reduce their catch volumes due to a sharp decrease in the number of individuals, which even Greenpeace drew attention to. And yet, fish has not disappeared from the shelves, which is good news, because it is rightfully considered a universal and very healthy product, which nutritionists strongly recommend including in the daily diet.

The benefits of pollock for the body are determined by its composition. In this fish you can find a huge amount of valuable biological substances, including vitamins A, PP, vitamins B1 and B2, folic acid (vitamin B9), calcium, phosphorus, selenium, iron and some other trace elements. Pollock liver and its caviar contain essential amino acids and omega-3 polyunsaturated fatty acids, as well as antioxidants and iodine. In addition, fish is rich in protein, but there is very little fat in it, so its calorie content is low - only 72 kcal per 100 grams. This is an ideal product for those who want to lose weight without harm to health and strict dietary restrictions. Moreover, you can cook pollock in any way: stew, bake, cook broth from it, make cutlets, casseroles, stuff it with vegetables, combine it with cereals and pasta, dry it, salt and smoke it.

Regular consumption of pollock has a beneficial effect on almost all organs and systems:

relieves the problem of iodine deficiency and normalizes thyroid function;
lowers cholesterol and blood sugar levels;
normalizes metabolic processes and blood pressure;
improves the functioning of the gastrointestinal tract;
maintains the normal condition of the mucous membranes;
stabilizes the state of the nervous system;
improves brain and heart activity;
helps those suffering from anemia;
normalizes water-salt balance, prevents the formation of edema;
improves the condition of the skin and bones;
optimizes the functioning of the respiratory system;
strengthens vision.

Pollock is very useful for pregnant women and nursing mothers, whom it provides with a full range of elements that the body may lack, in particular iodine and iron.

The benefits of pollock fish for children

Experts invariably note that pollock is the best fish for baby food. You can include it in your baby’s diet as early as 8 months. The benefit of pollock fillet for a child is that by eating it, the little person will receive the optimal amount of proteins, vitamins and microelements, which are perfectly absorbed, give him the necessary energy and help him grow. In addition, seafood can cause allergies in many children, but pollock almost never has a similar effect. It is better to include boiled, steamed, stewed and baked fish in your baby’s menu, and fried fish dishes should be limited.

Harm to pollock

In addition to the benefits, pollock can also cause harm to the body. This fish is contraindicated for people suffering from stomach ulcers and hypertension. Also, it should not be consumed by those who have already been identified as allergic to seafood and have an individual intolerance to pollock.

Pollock fish is considered a universal product, since in addition to the tender fillet, its liver and caviar are also eaten. Much is known about the benefits and harms of pollock, but not everyone is in a hurry to supplement the menu with this nutritious product, the cost of which is very affordable.

Chemical composition and calorie content of pollock

The vitamin and mineral composition of fish is very diverse.

Useful components:

omega-3 fatty acids;
vitamins A, PP, B1, B2, B9;
calcium;
potassium;
phosphorus;
fluorine;
selenium.

The calorie content of 100 g of meat does not exceed 72 kcal. The protein in its composition is almost completely absorbed by the body, and its quantity is impressive - more than 16 g per 100 g of fillet.

The product is useful for everyone: children and adults, especially people who live in environmentally unfavorable areas or work in hazardous enterprises.

Benefits for a woman's body

Both teenage girls and adult women should eat this fish. During puberty or menopause, it will help regulate the functioning of the hormonal system, balance the psycho-emotional state, and provide the body with energy.

Regular consumption of pollock dishes helps:

strengthen the immune system;
maintain the elasticity of blood vessels;
remove accumulated waste and toxins;
improve the functioning of internal organs;
slow down the aging process;
improve memory;
reduce the risk of cancer;
strengthen the teeth and skeletal system (especially important during the period of bearing and feeding a child, since the fetus takes a lot of calcium from the mother).

The expectant mother's diet during pregnancy must include this fish. This will not only saturate the pregnant woman’s body with useful substances, but will also play a positive role in the development of the nervous and circulatory system of the fetus. Fish fillet has a pleasant and delicate taste, so it usually does not cause attacks of nausea and vomiting in pregnant women, like other types of fish. But expectant mothers can eat liver and caviar only in limited quantities. These products contain excess retinol, and this can adversely affect the development of the fetus.

What are the benefits of fish for men?

Pollock is a must-have for people who cannot give up the bad habit of smoking. The product reduces the harm caused by nicotine to the body. A rich set of microelements provides adequate nutrition to the muscles and strengthens the skeleton. Therefore, it is recommended to consume fish before heavy physical and psychological stress.

Pollock dishes are a good prevention of impotence and sexual weakness.

Beneficial properties of liver, pollock caviar

Pollock liver is very rich in vitamin A and essential fatty acids, so it is recommended to eat it for vitamin deficiencies, thyroid problems, and myopia.

Pollock caviar is low in calories and contains many vitamins and minerals. Its use helps restore performance after serious illness or surgery, replenishing the lack of nutrients.

These products can only cause harm if they are consumed excessively, due to allergies or inflammation of the gastrointestinal tract.

When choosing canned food, you need to carefully read the labels. Optimal composition: liver, salt, pepper, vegetable oil and bay leaf. Other additives will be unnecessary. It is also desirable that the product be made from fresh, not frozen fish.

Pollock for children: benefits and harm

Children's bodies require large amounts of microelements, vitamins and other nutrients for full development and growth. The beneficial properties of pollock fish fully meet these requirements.

Children, as a rule, do not like fish dishes, but pollock fillets are readily eaten. It is tender with a pleasant taste and a faint odor.

Pollock meat is considered hypoallergenic, so it is used as complementary food from 7 months. For children under 3 years old, it is enough to give this fillet once every 7 days.

It is best for children to serve fish in the form of steamed cutlets or meatballs, stewed or boiled. The high concentration of valuable elements has a beneficial effect on the condition of bones, teeth, hair, skin and the nervous system.

How to cook pollock to preserve its beneficial properties

It is best to eat pollock boiled or stewed and steam it. Such methods do not increase the calorie content of the product, so all dietary properties are fully preserved. A variety of dishes are prepared from tender fillet, which contains virtually no bones. These can be casseroles, appetizers, cutlets, meatballs, soups, broths.

Pollock fillet cooks quickly. Before cooking, the head, fins, and tail are cut off from the carcass, the entrails are removed and cut into portions. You can buy ready-made fillets. It is enough to cook it in salted water for 5-10 minutes.

If the taste of the fish seems bland, the dish is served with hot sauces, lemon juice or herbs. During cooking, the product does not need to be salted.

Fried pollock is not the healthiest dish, but its calorie content is not that high - only 127 kcal. Therefore, sometimes you can fry the fish, but serve it with stewed vegetables or a green salad.

For human health, it is best to eat pollock for breakfast or lunch. Animal proteins are poorly absorbed during the night's rest.

Criteria for choosing fresh fish

The benefits of fish directly depend on the conditions of its maintenance, transportation, storage and compliance with cooking rules. You should not buy fish at sales and promotions: this method is often used to quickly sell stale goods whose shelf life is coming to an end.

In many supermarkets and stores, pollock is sold frozen, so there is a risk of paying part of the price for ice. The ice shell should make up no more than 4% of the fish’s weight. It is difficult to determine by eye. Therefore, it remains to periodically buy fish in different places and, when defrosting it, check how much net weight remains. In this way, it is possible to identify stores where customers are being deceived.

The fillet should be white. Yellowish and pink spots are unacceptable. The smell should be faint, pleasant, slightly sweet.

Sometimes it is useful to look at the composition of the fish in the package. There should be only two ingredients: fish and water (ice). But often manufacturers cheat and add a third component - E452 (polyphosphate), which retains a lot of moisture. This package usually contains more ice than fish. In addition, E452 can cause swelling and even trigger a heart attack in people with poor health. In European countries this additive is prohibited, but in our country it is still on the list of permitted ones.

Contraindications and possible harm

Pollock is not an allergy-causing product, so allergic reactions and individual intolerance are rare. People suffering from hypertension and peptic ulcers of the gastrointestinal tract need to be careful, as the product contains a lot of salt.

Sometimes other deep-sea fish are sold under the guise of pollock. Pollock feeds only on plankton, which explains its benefits and nutritional value. Other deep-sea species feed on waste found on the bottom, so their meat should not be eaten by pregnant women or small children.

It is advisable to eat fish at least 2 times a week. Pollock allows you to do this without much damage to the family wallet.

Pollock is one of the most affordable cod species, which is sold in almost every grocery store. Not only fish meat is suitable for consumption, but also liver and caviar. In terms of the content of minerals, fatty acids and vitamins, pollock is not inferior to cod, so its inclusion in the diet is recommended for people with joint diseases, obesity and increased stress. Pollock is especially useful in childhood - its rich chemical composition has a positive effect on the development of the brain and the functioning of the nervous system.

Benefit

Doctors consider one of the most valuable properties of pollock to be the normalization of the circulatory system. When eaten regularly, pollock has a positive effect on the condition of blood vessels, blood arteries and the heart, namely:

stimulates blood flow and circulation;
prevents the formation of cholesterol plaques;
cleanses all liquid structures of the body from heavy metals (their salts), radicals and toxins;
improves blood chemistry.

Eating 500 g of pollock per week helps fight atherosclerosis and reduces the risk of heart attacks and strokes by 42%. Cardiologists recommend eating fish for chronic heart failure and signs of vegetative-vascular disorders.

Pollock is no less valuable for patients with diabetes, since fish meat helps fight excess sugar and bind excess sucrose. People with obesity caused by hormonal imbalances or thyroid diseases are also recommended to include fish in their daily diet. A rich set of amino acids and minerals stimulates the formation of thyroid hormones, so pollock is always included in the menu of patients with hypothyroidism and various stages of obesity.

Other beneficial properties of pollock (subject to regular consumption):

prevents the development of iron deficiency anemia;
strengthens bone and cartilage tissue, is an excellent means of preventing osteoporosis and other joint diseases;
normalizes the activity of the nervous system, improves the conduction of impulses between nerve endings;
regulates the composition of intestinal microflora;
helps improve the functioning of the digestive system (boiled pollock is especially useful for gastritis);
cleanses the liver, protects hepatocytes (liver cells) from damage.

The beneficial properties of pollock do not end there. The meat of this breed contains a large amount of potassium (more than cod or mackerel), so it is recommended to use it for edema or dropsy. This property is especially important during pregnancy - every second woman expecting a child suffers from swelling of the arms and legs, while the choice of safe medications for removing excess fluid is quite scarce. You can help the body by including pollock in your diet, but you need to choose meat and not liver, since the liver contains a lot of fat, and it also has increased allergenic properties.

Doctors advise people with heart and vascular diseases to eat pollock 2-3 times a week. As a side dish, it is better to choose fresh or stewed vegetables with a small amount of vegetable oil. It is better to end the meal with a glass of dried fruit compote (dried apricots, figs, raisins). Such a “vitamin” lunch or dinner will help maintain healthy heart function and avoid vascular problems.

Harm and contraindications

Pollock can bring not only benefits to the body, but also harm. This happens rarely, but the possibility of side effects cannot be completely ruled out. The most common problem when eating pollock is allergies. It is expressed mainly by skin itching and the appearance of a rash, but sometimes other clinical symptoms may be present. Most often, allergies are caused by pollock liver, but some people may experience an intolerance reaction to meat.

Important! If someone in your family has an allergy to fish and its products, pollock should be consumed very carefully, starting with small quantities.

Pollock is ideal for dietary and baby food, since the calorie content of 100 g of meat is only 75 calories (a serving of fried fish will be slightly higher in calories - about 112 calories per 100 g), while it contains more protein than cottage cheese - almost 16 g.

Pollock practically does not contain fats and harmful cholesterol, so it can be included in the menu of medical and children's institutions. In terms of the amount of vitamins, pollock is among the ten healthiest varieties of fish, and the content of minerals (especially potassium) allows you to do without the use of additional vitamin and mineral complexes.

How to cook?

You can cook fish in almost any way. People watching their weight can bake it steamed or boil it with a little lemon juice, black pepper and bay leaf. Pollock can be fried by first rolling it in flour. Many housewives make minced meat from raw pollock - the cutlets from it turn out to be very soft, fluffy and tasty.

Fried minced pollock (with the addition of onions) can be used to fill pies. Pollock stewed with potatoes is another healthy and simple dish that does not require much time to prepare.

Heat treatment of pollock should be carried out at least:

cooking – 5-10 minutes;
frying in large pieces – 8-10 minutes;
frying in small pieces – 5-6 minutes.

Storage

When storing pollock, it is important to adhere to deadlines, as the fish quickly goes rotten and becomes unfit for consumption. You can store fresh fish for no more than 48 hours on the bottom shelf of the refrigerator or in a special compartment for fish. If the fish is frozen and treated with an aqueous solution of PVA, the shelf life of the carcass is 10 months (according to GOST).

How to choose?

When choosing pollock, it is important to pay attention to the following points:

fish carcasses should not stick together;
the skin should not show signs of damage (cuts, burst areas);
there should be no bloody marks or streaks on the ice crust;
the color of the meat should be white (if the pollock is yellow or gray, it means that the storage conditions were violated);
the fins should be pressed against the carcass and not stick out in different directions;
the ice crust must be very thin (the permissible percentage of the solution is no more than 4 of the total weight of the fish).

The fish itself should be even and smooth - if there are any stains or damage, you should refuse the purchase.

What does it go with?

Pollock goes well with any kind of vegetables and herbs, side dishes of cereals, eggs and baked goods (with fish filling). The best addition to pollock is mashed potatoes with green peas or boiled pasta with tomato or cream sauce.

Pollock is an affordable fish, which, due to its mineral and vitamin content, can be an excellent replacement for more expensive varieties. If you follow the recommendations of specialists, pollock does not cause harm, and the benefits of its use are obvious even to a person without special knowledge.

Pollock- a fish from the cod family, characterized by a rich composition and low price. Today its meat is actively consumed, like caviar and liver.

Composition of pollock

Iodine increases the function of the thyroid gland and prevents diseases of this organ. Selenium neutralizes the activity of harmful substances entering the body.

In addition, it removes excess fluid from the body and strengthens bones, skeleton, cartilage tissue and teeth, so it must be present in the diet of older people.

Fish for weight loss

Pollock for children

Pollock is useful for a child for the same reasons as for adults, because the little person’s body grows and needs microelements, vitamins and nutrients.

How to choose the right one

Harm from eating fish may be due to violation of storage terms or conditions. When buying fish, you need to take into account the following factors: Ice crust. It is impossible to find fresh pollock in the store.

Only frozen fillets are sold. Modern technology for preparing fish for sale involves coating the carcasses with an ice glaze, which normally should not exceed 4% of the pollock’s weight.

You can determine whether the ice crust meets the norm only by defrosting the fish and weighing it without ice. Color. Fillet of excellent quality is pure white, without spots or streaks of yellowish or pink.

Smell. Pollock is distinguished by a faintly sweetish smell. If stored improperly, fish begins to smell strongly and unpleasantly. Conditions in which the fish was stored. In a supermarket, the refrigerator sensor shows the storage temperature of the fish. It should not be higher than –18° C.

Manufacturer. Producing countries can only be Russia, Japan and China. This is explained by the fact that pollock lives in the north of the Pacific Ocean. For obvious reasons, it is impossible to find a Japanese product on the Russian market; there is fish of Chinese and domestic production.

Russian products should be preferred: they are environmentally friendly. The main sign of a Russian producer is the length of the carcasses is more than 20 centimeters, since it is prohibited to catch young animals. Is there a certificate for the product? Due to their external similarity, tilapia and pangasius are sometimes mistaken for pollock.

Such fish live near the bottom and feed on waste and can accumulate a lot of toxic substances. If the products being sold raise doubts, you can ask the seller for a quality certificate (certificate). Ingredients indicated on the packaging.

The ideal composition, which can be indicated on the packaging, consists of only two elements: fish, water. In some cases you can see E 452 (polyphosphate). This additive ensures moisture retention inside and outside the carcasses. Polyphosphate is banned in Europe, but it is not dangerous.

The best recipes with pollock

You can learn how to cook delicious pollock using 11 original recipes. This fish is healthy, it has few bones, so dishes made from it will appeal not only to adults, but also to children.

This is a universal recipe that can be used to cook sea and river fish.

To prepare you will need:

pollock 1.5 kg;
4 tbsp. l. soy sauce;
lemon juice 2 tbsp. l.;
pepper mixture;
5 g salt;
flour 160 g;
100 ml vegetable oil.

Step by step description:

After cleaning the fish, cut it into small pieces.
Pour soy sauce and the juice of half a lemon, salt and pepper, stir, and refrigerate for 5 hours.
Heat vegetable oil in a frying pan.
Bread the fish pieces in flour. Fry until done, about 7-9 minutes. Turn over to the other side and cover with a lid.
Place the finished pollock on napkins to absorb excess fat.

According to this simple recipe, fried pollock in a frying pan turns out aromatic, golden on the outside and juicy on the inside.

Recipe for stewing in sour cream sauce

Pollock with sour cream goes with any side dish and is easy to prepare.

Required ingredients:

pollock 1200 g;
120 g flour;
onion 1 pc.;
salt;
100 ml vegetable oil;
sour cream 100 g;
250 ml water.

Step by step description:

Wash and clean the pollock, divide into pieces.
Bread in flour and fry in a frying pan.
Finely chop the onion, fry it with two handfuls of flour in oil.
Add sour cream to the frying pan with the onions.
Pour 1 tbsp onion. hot water and simmer for 10 minutes.
Place fried pollock in the prepared sauce.
Simmer for 7 minutes with the lid closed.

Delicious sour cream sauce is an excellent gravy, and the fish in the sauce turns out very tender and juicy.

Delicious fish cutlets

This recipe is remarkable because the pollock cutlets turn out really tasty. The fish fillet is chopped with a knife to preserve the juiciness of the minced meat.

Products:

pollock fillet 1000 g;
200 g white loaf;
large onion 1 pc.;
1 egg;
salt 20 g;
50 g semolina;
olive oil;
milk 50 ml;
dry parsley 5 g;
ground pepper 2 g.

Step by step description:

Prepare minced meat from boneless fillet - cut it into small pieces.
Cut the crusts off the bread, soak it in milk, add semolina to it.
Finely chop the onion.
Add the egg, onion and swollen bread to the minced fish.
Salt and pepper, add dry parsley.
Knead the minced meat with wet hands until smooth and form into cutlets.
Heat a frying pan, pour oil into it, and fry the cutlets on both sides over medium heat until golden brown.
When you turn the cutlets onto the second side, do not forget to cover the frying pan with a lid and reduce the heat.

Delicious fish cutlets are ready!

This recipe is easy to follow, and the result always exceeds all expectations.

Products:

pollock 1 kg;
3 bows;
4 carrots;
salt and pepper;
2 tsp. white wine or apple cider vinegar;
450 g tomato sauce;
100 ml water;
oil for frying.

Preparation:

Clean the fish, wash it, cut into pieces.
Cut the onion into half rings.
Grate the carrots.
Fry the onion until golden brown, add a pinch of ground black pepper.
Add carrots to the onion, simmer until tender, adding salt and pepper to taste.
Add tomato sauce to the vegetables in the frying pan and simmer for 2 minutes.
Add 150 ml of water and vinegar or wine to the tomato dressing in the frying pan, simmer for 3 minutes.
Salt the fish and place in the prepared tomato sauce in a frying pan. Cover with a lid and simmer over low heat until done.

Pollock marinated with tomato and vegetables goes well with a side dish of boiled potatoes.

In a slow cooker

Amazingly tasty fish on a bed of vegetables, with creamy sour cream sauce, made in a slow cooker.

Products:

pollock 2 carcasses;
2 onions;
1 carrot;
100 g sour cream;
150 ml cream;
salt;
seasoning for fish;
vegetable oil

Preparation:

Clean the pollock and cut into pieces.
Salt the fish and sprinkle with seasoning.
Chop the onion and grate the carrots.
Pour oil into the multicooker bowl. Add onions and carrots.
Close the multicooker lid, set the “Bake” or “Multi-cook” mode (125–135 °C) for 40 minutes.
Prepare sour cream filling, mix sour cream, cream and a pinch of salt.
Stir the vegetables in the slow cooker. 20 minutes after the start of stewing, place pieces of fish in a multicooker bowl on a vegetable bed.
Pour the cream and sour cream mixture over the fish in the slow cooker. Close the lid and cook until the end of the program.

Serve with buckwheat porridge or mashed potatoes.

Bake fish with tomatoes and cheese

To cook pollock in the oven, you will need a large baking sheet. It can be covered with foil.

Products:

pollock 1600 g;
200 g cheese;
sour cream 200 g;
2 onions;
3 cloves garlic;
5 tomatoes;
dill 1 bunch;
salt 10 g;
seasoning for fish 5 g.

Step by step description:

Clean the fish, wash it, and cut into portions.
Cut the onion into half rings.
Prepare sour cream dressing by adding chopped garlic, dill and salt to the sour cream.
Place the onion in the bottom of the baking dish and the fish on top. Brush the pollock pieces with sour cream, garlic and herbs.
Place tomato slices on top of the fish, sprinkle with grated cheese, and brush with sour cream.
Place in a preheated oven and bake for about 45 minutes at 200°C.

Delicious pollock baked with cheese is ready!

Whole pollock in the oven in foil

Fish prepared according to this recipe turns out tender and tasty. Its preparation takes little time.

Products:

pollock 1000 g;
10 g salt;
ground black pepper 2 g;
3 tbsp. l. lean oil;
lemon juice 3 tbsp. l.;
1 tbsp. l. tomato paste;
mayonnaise 1 tbsp. l.

Step by step description:

Clean and wash the fish, rub it with salt and pepper.
Combine for the sauce: tomato paste, mayonnaise, lemon juice and vegetable oil (olive oil is possible), a pinch of salt. Stir until smooth.
Cover a baking sheet with foil, grease with oil, place the fish, and pour the sauce on top.
Cover the top of the baking sheet tightly with foil.
Bake the fish at 200°C for about 40 minutes.

The finished dish is juicy orange in color.

Fish prepared according to this recipe is similar to a restaurant delicacy. It has a slightly lemony flavor and a delicate consistency.

Products:

pollock fillet 1000 g;
100 g lemon juice;
pomegranate sauce 4 tbsp. l.

For the batter:

eggs 2 pcs.;
10 g salt;
paprika 6 g;
2 tbsp. l. sour cream;
flour 60 g.

Step by step description:

Clean the fish, wash it, cut into portions.

Rub with salt, add lemon juice and pomegranate sauce.
Place in the refrigerator to marinate for 2 hours.
Prepare a batter from eggs, sour cream and flour, do not forget to add salt and sweet ground paprika.
Place pieces of fish into the oil heated in a frying pan, dipping them into the batter. Fry on both sides until golden brown.

Even those who are not fans of pollock will enjoy this dish.

Pollock fillet baked with potatoes

This recipe makes a wonderful fish casserole.

Products:

pollock fillet 500 g;
potatoes 4 pcs.;
salt;
pepper;
nutmeg;
butter 100 g;
flour 2 tbsp. l. (with top);
milk 50 ml;
cream 50 ml;
garlic 2 cloves;
parsley 2 branches;
cheese 100 g.

Step by step description:

Peel, wash, cut or chop the potatoes into thin slices. Add salt, pepper and stir.
Grease the mold with oil. Place the potatoes in an even layer.
Cut the pollock fillet into pieces, add salt and pepper, and mix.
Place the fish pieces on the potatoes.
Prepare a sauce from butter and flour. Melt the butter in a frying pan, add flour, stir for 2 minutes.
Pour milk into the sauce in a thin stream, stir, pepper, salt, and add ground nutmeg to taste.
Add cream to the sauce, stir.
Squeeze the garlic onto the fish and pour the creamy sauce over it.
Place the mold in the oven at a temperature of up to 190 °C.
Bake for half an hour.
Remove the fish, sprinkle it with grated cheese and chopped parsley. Bake for another 10 minutes.

After removing from the oven, divide the fish casserole into portions and garnish with herbs.

You can serve this fish with a salad of fresh vegetables, boiled potatoes or rice.

Products:

pollock 700 g;
cheese 160 g;
onion 2 pcs.;
lemon 0.5 pcs.;
pepper mixture;
salt.

Step by step description:

Wash the fish, clean it, cut into rounds. Salt and pepper it, sprinkle with lemon juice.
Cut the onion into rings.
Place a layer of onions on a greased sheet and prepared fish on top.
Place some onion on top too.
Sprinkle with grated cheese.
Bake at 190°C for about half an hour.

The fish turns out delicious, with a golden cheese crust.

Rice rolls

This appetizer looks so unusual, it’s hard to immediately tell what it’s made from. Delicious fish with rice can decorate the holiday table.

Products:

baked pollock 200 g;
1.5 tbsp. boiled round rice;
roasted peanuts 50 g;
90 g cheese;
boiled carrots 300 g;
1 sour apple;
salt;
garlic 1 tooth;
2 tbsp. l. mayonnaise.

Step by step description:

Grate separately peeled apple, cheese, and boiled carrots. Read more:
Grind the peanuts.
Mix aromatic, baked with spices, pollock, apple, rice, cheese, peanuts in one bowl.
Add salt, a little mayonnaise, and garlic to taste.
Stir and form into small rolls with wet hands.
Cover them with grated carrots and leave to cool.

The recipes are very varied and appetizing - pollock with sour cream and tomato, with potatoes and cheese, in batter and rice rolls.

Pollock is a fish from the cod family, characterized by its rich composition and low price. Today its meat is actively consumed, like caviar and liver.

Composition of pollock

The benefit of pollock lies in the rich composition of the meat of this fish. It contains ascorbic acid, A, PP, group B, mineral salts - potassium, magnesium, calcium, phosphorus, zinc, cobalt, manganese, as well as fats, including polyunsaturated fatty acids called Omega-3 and Omega-6.

Useful properties of pollock

Iodine increases the function of the thyroid gland and prevents diseases of this organ. Selenium neutralizes the activity of harmful substances entering the body.

In addition, it removes excess fluid from the body and strengthens bones, skeleton, cartilage tissue and teeth, so it must be present in the diet of older people.

It acts as an excellent regulator of metabolism and is also involved in the metabolism of carbohydrates and fats. Successfully treats eczema and helps cope with genitourinary, viral and fungal infections.

Fish for weight loss

Pollock for children

Pollock is useful for a child for the same reasons as for adults, because the little person’s body grows and needs microelements, vitamins and nutrients.

Possible harm to fish

Like any food, the meat of this fish can cause allergies and individual intolerance, which is rare. And the main harm of pollock is a large amount of salt, so it should be eaten with caution.

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