Fish Pollock (Alaska, Raw) – Nutritional Information & Benefits
Pollock is a lean, white fish from the cold waters of Alaska, often enjoyed for its mild flavor and versatility in a wide range of recipes. Typically harvested in the pristine marine environments of the North Pacific, Alaska Pollock is a popular seafood choice, especially for those seeking a healthy, protein-rich food. While this particular variety may have been previously frozen, it retains most of its beneficial nutrients, making it an excellent addition to any meal.
Ingredients Table:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 56 kcal |
| Protein | 12.19 g |
| Total Fat | 0.41 g |
| Saturated Fat | 0.124 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 15.0 mg |
| Iron | 0.22 mg |
| Magnesium | 16.0 mg |
| Phosphorus | 284.0 mg |
| Potassium | 160.0 mg |
| Sodium | 333.0 mg |
| Zinc | 0.31 mg |
| Copper | 31.0 mcg |
| Manganese | 0.011 mg |
| Selenium | 15.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.08 mg |
| Niacin (Vitamin B3) | 0.653 mg |
| Vitamin B6 | 0.069 mg |
| Folate (Vitamin B9) | 3.0 mcg |
| Vitamin B12 | 1.63 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.49 mg |
| Vitamin D2 | 0.2 mcg |
Allergen Information
Pollock is generally considered a low-allergen fish, though individuals with seafood allergies should exercise caution. As with all fish, there is the potential for allergic reactions in susceptible individuals. The presence of fish and shellfish allergens is particularly important to note for those who have sensitivities or allergies to marine life.
Important Note: Pollock, being a type of fish, contains fish proteins which could cause reactions in those with fish allergies. Additionally, check the packaging for any potential cross-contamination if you are purchasing pre-packaged or pre-frozen products.
Dietary Preferences
Pollock is an excellent choice for those following a variety of dietary preferences, including:
- Low-fat diets: With only 0.41 g of total fat per 100 grams, Pollock fits well into low-fat and calorie-conscious meal plans.
- High-protein diets: With 12.19 g of protein per serving, this fish is an ideal addition to protein-focused diets.
- Low-carb diets: With no carbohydrates, fiber, or sugars, Pollock is suitable for those following keto, Atkins, or other low-carb eating plans.
- Paleo and Mediterranean diets: As a natural source of lean protein, Pollock can be easily integrated into both paleo and Mediterranean dietary guidelines.
- Gluten-free diets: Being a pure, whole-food protein, Pollock contains no gluten, making it an excellent option for those with gluten intolerance or celiac disease.
- Sustainable eating: Alaska Pollock is often sourced from well-managed, sustainable fisheries, making it an eco-conscious choice for environmentally-minded consumers.
Health Benefits
Pollock is a nutrient-dense fish, offering an impressive profile of essential vitamins and minerals. The key nutrients it provides include:
- High-Quality Protein: With over 12 grams of protein per 100 grams, Pollock is a lean, efficient source of protein that supports muscle repair, immune function, and overall bodily maintenance.
- Rich in Phosphorus: With 284 mg of phosphorus per 100 grams, this fish supports healthy bones and teeth, making it beneficial for both bone density and metabolic processes.
- Rich in B Vitamins: Pollock contains notable amounts of B vitamins, including niacin, riboflavin, and B12, which are crucial for energy metabolism, brain health, and maintaining red blood cell production.
- Selenium: With 15.9 mcg of selenium per 100 grams, Pollock provides a good source of this antioxidant, which helps protect cells from oxidative stress, supports thyroid function, and may contribute to reduced inflammation.
- Low in Fat: With only 0.41 g of total fat, including a small amount of saturated fat (0.124 g), Pollock is a heart-healthy option, particularly for those managing cholesterol or fat intake.
Culinary Tips
Pollock’s delicate flavor and flaky texture make it a versatile ingredient in many dishes. It works well in a variety of preparations, from light poaching and grilling to being incorporated into soups and stews. Here are some ideas for incorporating Alaska Pollock into your meals:
- Fish Tacos: Lightly seasoned Pollock can be grilled or pan-fried and served in tortillas with a fresh cabbage slaw, salsa, and a drizzle of lime crema.
- Pollock Fish Sticks: For a healthier homemade version of this classic dish, coat Pollock fillets in a crunchy breadcrumb and herb mixture and bake until golden brown.
- Pollock Chowder: Combine chunks of Pollock with creamy potatoes, corn, and fresh herbs for a comforting, low-fat chowder.
- Grilled Pollock: Marinate in olive oil, lemon, garlic, and herbs, then grill for a simple, flavorful dish that pairs beautifully with roasted vegetables or a quinoa salad.
Conclusion
Alaska Pollock is a nutritious, versatile fish that can be a cornerstone in any healthy eating plan. It offers high-quality protein, a range of essential vitamins and minerals, and is low in fat and carbohydrates. Whether you’re following a specific dietary preference or simply looking to incorporate more seafood into your meals, Pollock is a delicious and beneficial choice. Its mild flavor and ease of preparation make it a staple in kitchens around the world, perfect for everything from family dinners to gourmet creations.
