Atlantic Pollock (Raw) – Nutritional Information & Ingredients Overview
Atlantic Pollock is a lean, nutrient-dense fish that’s widely celebrated for its delicate, mild flavor and versatile use in a variety of dishes. Commonly found in the North Atlantic Ocean, this fish is a popular choice for those seeking a healthy, high-protein, low-fat source of nutrition. When consumed in its raw form, Atlantic Pollock retains all its vital nutrients and is an excellent addition to your culinary repertoire.
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 92.0 kcal |
| Protein | 19.44 g |
| Total Fat | 0.98 g |
| Saturated Fat | 0.135 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 60.0 mg |
| Iron | 0.46 mg |
| Magnesium | 67.0 mg |
| Phosphorus | 221.0 mg |
| Potassium | 356.0 mg |
| Sodium | 86.0 mg |
| Zinc | 0.47 mg |
| Copper | 0.05 mcg |
| Manganese | 0.015 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.047 mg |
| Riboflavin (B2) | 0.185 mg |
| Niacin (B3) | 3.27 mg |
| Vitamin B6 | 0.287 mg |
| Folate | 3.0 mcg |
| Vitamin B12 | 3.19 mcg |
| Vitamin A | 14.0 mcg |
| Vitamin E | 0.23 mg |
| Vitamin D2 | 1.0 mcg |
Key Health Benefits
- High in Protein: Atlantic Pollock is an excellent source of lean protein, providing 19.44 grams per 100 grams, which is essential for muscle repair, growth, and overall body functions.
- Low in Fat: With only 0.98 grams of fat and less than 0.15 grams of saturated fat, itβs an ideal choice for anyone looking to reduce fat intake while maintaining a balanced diet.
- Rich in Vitamins and Minerals: This fish offers an impressive array of essential nutrients including calcium, magnesium, phosphorus, potassium, and a variety of B vitamins like B12, B6, niacin, and riboflavin.
- Omega-3 Fatty Acids: While not as rich in omega-3s as fatty fish like salmon, Atlantic Pollock still contains healthy fats that support heart health and reduce inflammation.
- Low in Carbs: With virtually no carbohydrates or sugars, this fish is a great option for those following low-carb or ketogenic diets.
Allergen Information
Pollock, like most fish, is a common allergen, especially for individuals with seafood allergies. Those with sensitivities should avoid consuming Atlantic Pollock or any fish-based dishes, as they can trigger allergic reactions ranging from mild skin irritations to severe anaphylaxis in rare cases.
Dietary Preferences
- Low-fat Diets: Atlantic Pollock is naturally low in fat, making it suitable for individuals on low-fat or heart-healthy diets.
- High-protein Diets: With its substantial protein content, this fish makes a great addition to high-protein meal plans, including those for athletes, bodybuilders, or anyone looking to increase their daily protein intake.
- Paleo, Ketogenic, and Low-Carb Diets: This fish fits well within a paleo, keto, or low-carb lifestyle, providing essential nutrients without any carbs or sugars.
- Gluten-Free: Naturally gluten-free, Atlantic Pollock is a safe choice for individuals with celiac disease or gluten sensitivities.
- Sustainable Eating: If sourced responsibly, Atlantic Pollock can also be part of a sustainable eating plan. Itβs important to look for sustainable certification labels such as those from the Marine Stewardship Council (MSC) when purchasing.
Culinary Tips
Atlantic Pollock can be prepared in a variety of ways. Its mild flavor and firm texture make it an ideal choice for grilling, baking, or pan-searing. For raw preparations, such as in sushi or ceviche, ensure that the fish is freshly sourced and handled with care to maintain food safety standards. Additionally, Pollock is often used in fish sticks, fish fillets, or as a key ingredient in chowders and stews.
Cooking Suggestions:
- Grilled: Marinate Atlantic Pollock in olive oil, lemon juice, garlic, and herbs before grilling to bring out its natural flavors.
- Baked: Coat the fish in breadcrumbs or a light crust, then bake for a simple yet delicious dish.
- Stews & Soups: Pollock adds a wonderful depth of flavor when used in hearty fish stews or chowders, often paired with potatoes, corn, and other vegetables.
- Fish Tacos: For a light and healthy taco option, use grilled or baked Atlantic Pollock fillets topped with fresh salsa, avocado, and a drizzle of lime.
Conclusion
Atlantic Pollock is a versatile and nutrient-packed fish that offers numerous health benefits. Whether you’re looking to boost your protein intake, reduce fat consumption, or enjoy a heart-healthy meal, Pollock can fit seamlessly into your diet. With its mild flavor and lean profile, itβs a great addition to a variety of dishes, from simple grilled fillets to more elaborate soups and stews. As always, when sourcing your Pollock, be mindful of sustainability practices to ensure you’re making an eco-friendly choice.
