Pollock: health benefits and harms

Pollock is one of the most healthy varieties of fish. Many people think that since it is cheaper than, for example, pike perch, it’s worse in terms of food quality. But actually it is not. You just need to choose a quality fish and cook it according to a proven recipe.

How does pollock look and where is it found?

Pollock is a fish from the Codfish family. The length of his body reaches 90 cm (although on the shelves there are more often specimens only 80 cm long). The weight of one fish reaches 5 kg, although on sale it is again easier to meet specimens up to 2.5 kg. Pollack lives in the wild for a long time - up to 15 years, but it reaches its maximum mass at the age of 3-4 years. For him, this is puberty, when pollock begins to approach the coast for spawning.

In different parts of the oceans, spawning can occur at different times, which affects the time of fishing. For example, in the Bering Sea, it lasts all spring and summer until the beginning of September, and off the coast of Kamchatka only in spring. Females have the ability to spawn even at low temperatures. At the same time, pollock roe is considered a delicacy.

Pollock differs in its characteristic appearance, which makes it relatively easy to “identify” it among other varieties. The most striking external signs include the presence of three dorsal fins, a short antenna located under the lower lip, large eyes and spotty color.

In the wild, pollock prefers cold waters. Moreover, among all cod fish in the oceans, pollock account for the largest volumes of catch. Once they amounted to about 7 million tons, and the Soviet Union was the leader in this industry. Pollock is found not only in Japan, but also in the Bering, and in the Barents, and in the Sea of ​​Okhotsk, and to a much lesser extent - in ocean waters and the Gulf of Alaska.

At present, the total harvest of pollock has declined, as it has partially lost its popularity - at least as an independent dish. At the same time, it is the raw material for the production of surimi, from which crab sticks are made in China and Korea.

However, scientists and economists believe that one should not underestimate the role of pollock in ensuring the country's food security, so Russia is trying to at least restore the volume of catch to previous levels.

What is the difference between pollock and cod and hake

Pollock, cod and hake are different types of sea fish, although they belong to the same Treskov family. Of all the listed varieties, pollock is considered the most affordable. As for calorie content, the difference between them is insignificant. However, the hake is slightly lower than the pollock. At the same time, the fillet of this fish is considered more tasty and less dry than pollock (after all, the latter has the majority of fatty acids in the liver).

As for the external differences, they are more pronounced. For example, a hake is usually longer and more elongated. In addition, the hake has only two dorsal fins and there is no antennae under the lip.

Cod is large (some specimens can reach 2 m in length) and a darker color.

Composition and calorie content

Pollock is considered one of the most useful varieties of marine fish, as it is characterized by low fat content. Per 100 g of product contains 16 g of protein and only 1 g of fat. At the same time, one of its advantages is its low energy value - only 70 kcal per 100 g of pollock fillet.

The taste of this fish is neutral, the smell is also. White meat contains few seeds and is therefore easier to cook for children.

In terms of chemical composition, the most valuable part of pollock is its liver. It contains a lot of vitamin A, much more than cod, which is similar in composition to the liver. Vitamin A is very important for good vision, it is also an antioxidant, has anti-inflammatory drugs and promotes cell renewal.

As for the pollock fillet itself, then, in addition to protein, it contains mainly various vitamins and minerals. Of the vitamins, the most important role is played by B9, in other words, folic acid. It is especially useful for expectant mothers for the normal development of the child’s nervous system.

Another important vitamin is PP, and it contains a lot compared to other varieties of marine fish - up to 4.6 mg per 100 g of product. It strengthens blood vessels, promotes accelerated lipid metabolism, reduces the level of "bad" cholesterol, provides the synthesis of red blood cells and hemoglobin.

Fillet of pollock also contains vitamin A and ascorbic acid, which has a beneficial effect on the circulatory system and also has antioxidant properties.

As for minerals, most of all it contains:

1. Potassium is essential for the cardiovascular system.
2. Phosphorus, which strengthens bones and is useful for providing cognitive function.
3. Iodine, which is also necessary to improve memory and brain function, the prevention of certain thyroid pathologies.
4. Calcium, improves the condition of teeth and nails.
5. Zinc with its anti-inflammatory properties.
6. An iron that protects against anemia and is involved in hematopoiesis.

Pollock fillet also contains sulfur, magnesium, fluorine and other useful substances.

Useful properties of pollock fish

General benefit

Pollock contains many useful substances, so the use of such a variety of fish is recommended:

• to strengthen immunity;
• increase vascular elasticity and lower cholesterol;
• elimination of toxins from the body;
• maintaining the function of the liver, cardiovascular system, other internal organs;
• slowing down the aging process;
• improving memory and cognitive function;
• reduce the risk of inflammatory diseases and the formation of malignant tumors.

And, of course, regular consumption of pollock helps to strengthen teeth and bones, which is important for women not only during pregnancy, but also during menopause.

For women

For women, pollock is useful for several reasons. Firstly, it contains omega-3 fatty acids and vitamins that help normalize hormonal levels. This is important not only because it allows the treatment of amenorrhea, but also because it generally has a beneficial effect on the state of the reproductive system.

For men

For the stronger sex, pollock consumption is important from the point of view of obtaining a large amount of protein - this is also necessary for those who are engaged in heavy physical labor or engaged in the gym. In addition, the inclusion of pollock in the diet will significantly reduce the level of "bad" cholesterol and reduce the risk of atherosclerosis, which many men face today (and this disease, unfortunately, is getting younger every year).

Finally, the high content of zinc and iodine allows for the normal functioning of the reproductive system, reduces the likelihood of inflammatory diseases of the prostate gland.

During pregnancy

It is believed that pollock is very useful for expectant mothers. Firstly, because it contains a lot of protein, which is the building material for the child’s body. Secondly, it also has a low calorie content, which helps to keep weight within normal limits.

Finally, pollock contains omega-3 fatty acids, which contribute to the healthy bearing of the child, the proper development of his nervous system - along with the B vitamins also contained in this product.

When breastfeeding

It is very important for young mothers to get in shape after childbirth, but at the same time to establish lactation, that is, without strict diets that could harm a baby who doesn’t receive useful substances with breast milk. From this point of view, pollock is an ideal product. This is a low-fat fish variety that will help get rid of extra pounds and at the same time provide protein and vitamins. And a young mother can include it in the diet 2-3 weeks after the birth, when the baby’s digestive system is strong enough to try something new that comes with milk.

For kids

Pollock is a low-fat variety, while it contains a lot of protein and B vitamins, so it is very useful for children for normal physical and mental development. Babies can be introduced into complementary foods already when the child is 8 months old. To begin with, it is better to add boiled fish to vegetable soup, grinding in a blender to a puree state. In the future, you can give your child steam cutlets.

When losing weight

Pollock is a low-fat fish. It has a low energy value, but at the same time it contains as much protein as meat. So it is ideal for those who are on a diet and want to get rid of extra pounds in the most healthy way.

If you include pollock fillet in the diet, you can even actively engage in sports, which is not always possible with strict diets. Specialists even developed a special pollock-based diet. The diet with her looks like this:

1. For breakfast - a piece of boiled pollock fillet weighing up to 150 g, a glass of mineral water without gas.
2. For lunch - vegetable soup (for example, beetroot soup) without any additives, including without sour cream, a plate of salad of leafy greens and carrots.
3. For dinner - a fish patty (preferably steamed), two baked potatoes, a cup of green tea.

In general, it should be noted that fish and coffee do not combine for many reasons. With such a strict diet to get your supply of energy, it is better to drink green tea without sugar.

A week after the start of the fish diet, you can notice that thanks to the amino acids and antioxidants contained in pollock, not only extra kilograms go away, but also fine wrinkles are smoothed, the condition of hair and nails improves significantly.

What is useful pollock roe

Pollock roe is a high-protein delicacy. It also has low fat content and at the same time contains many B vitamins, sulfur, phosphorus and copper. This product is especially useful for improving cardiac performance. There are also a lot of vitamins A and E in caviar, which are considered antioxidants, have anti-inflammatory properties and help slow down the processes of natural aging.

But with all its useful properties, pollock roe can be harmful to humans - provided that the daily intake is exceeded. The fact is that pollock roe contains chlorine and sodium, and in large quantities. In 50 g of caviar, their number significantly exceeds the daily intake, so 25 g of caviar per day is an objective maximum. In addition, it is advisable not to buy ready-made caviar, but to salt it on your own - so sodium chloride will be much less than in a factory product.

The benefits and harms of pollock liver

Pollock liver is considered a gourmet product. It is popular in Europe, especially appreciated in French cuisine. Indeed, with proper preparation, pollock liver can be very tasty, but more importantly, healthy. Its calorie content is higher than that of fillet, it is about 474 kcal per 100 g.

At the same time, it contains many vitamins. First of all, it is vitamin D, as well as tocopherol and group B.In addition, it contains copper, iron, and the omega-3 fatty acids already mentioned above, even in a higher concentration than in the fillet itself. All these substances make this product useful for the health of the thyroid gland, strengthening bones and teeth, normalizing metabolic processes, and maintaining cardiac activity. In addition, the use of pollock liver on a regular basis can significantly improve eyesight and stop age-related deterioration, since this product also contains a large amount of vitamin A.

In this case, there are no special contraindications in the liver of pollock. It should not be consumed only if you are allergic to fish.

Is it possible to eat pollock for various diseases

Pollock is considered one of the best options for diet food. But for each disease in this case, there are specific features.

With diabetes

With this disease, it is very important to achieve excess weight loss. And from this point of view, pollock is one of the most useful varieties of fish. It can and should be consumed with diabetes.

Moreover, foods high in protein are very useful in this disease, and pollock is one of them, especially since it also contains omega-3 fatty acids, which makes this variety of fish an ideal option. Its use allows not only to get rid of extra pounds, but also to cope with neuropathologies and cognitive impairments arising from diabetes. Niacin contained in pollock helps regulate blood sugar.

Important: pollock glycemic index - 0 units.

With pancreatitis

In acute pancreatitis (or an exacerbation of a chronic disease), fasting is prescribed, so that no fish are included in the diet at this time. However, with chronic pancreatitis in remission, pollock can and should even be included in the menu. Of course, they don’t boil broths from it, but a piece of boiled or baked fish will even be useful, given the anti-inflammatory properties of the ingredients that make up the fillet.

With gastritis

In acute gastritis, pollock is not recommended. But with a chronic form, it will even be useful. The fact is that the protein of this species of fish is very easily absorbed, its processing does not require the release of a large amount of gastric juice, so for an inflamed mucous membrane it is a great dish (but only in a boiled or baked form without a crust). In fact, substances contained in pollock fillet even contribute to the regeneration of these tissues. It is better not to use caviar of pollock or liver of this fish for gastritis. Caviar contains too much salt, while the liver is considered too fat, so the best filet is the filet of this fish.

With gout

With this disease, you can not eat food that contains many purines. In pollock they are present in small quantities. At the same time, its fillets contain substances that have anti-inflammatory properties, so that in many ways they can improve the situation with joint diseases, including gout.

Harm and contraindications

Unlike other types of sea fish, pollock practically does not cause allergies, but anyway, if there are appropriate reactions to other seafood, it should also be used with caution. Also, they should not be carried away by people suffering from hypertension, since it itself contains quite a lot of sodium salts.

It is important to choose pollock correctly. Very often, other species are given out for this fish. Pollock feeds on plankton, therefore it is useful. Benthic species often feed on what people would call garbage, so the risk of poisoning is high. You need to buy products only those manufacturers who can provide a certificate.It is interesting that most Russian companies sell rather large carcasses of pollock, but there is nothing wrong with that - it is simply that domestic legislation forbids the catch of young animals. Japanese products are not represented on the Russian market, but there are Chinese ones.

How to choose and store

It is very important to choose the right pollock fillet. Most often it is sold frozen, but something can still be considered. Be sure to pay attention to the color of the surface of the fish. It should remain a light shade, no spots other than natural, it should not be on it, dried up areas too. Such defects indicate that storage conditions were not observed. In addition, the ice layer on the surface should not be too thick, this only indicates that the fish has long been in the refrigerator. And there is no point in overpaying for the weight of ice.

Theoretically, frozen pollock should have nothing but fish and water (i.e. ice). But some manufacturers add E452 polyphosphate. In principle, it is not harmful to health, but this supplement is prohibited by European law. Its main purpose is to retain moisture not only outside but also inside the carcasses, that is, the fish remains more juicy when used.

The thick scars that appeared on the unrefined fish indicate that even if its shelf life has not yet come to an end, it still withstood several defrosts and freezes. It is better to refuse such a purchase.

It is necessary to store frozen pollock in a freezer, at a temperature of –18 degrees, avoiding its differences, otherwise the surface of the fish will become an unpleasant gray tint, a corresponding smell will appear. Shelf life of pollock is limited, it must be indicated on the store packaging.

You need to defrost pollock in the refrigerator, transferring it from the freezer to the usual one. Better do it at night. It is not worth defrosting pollock in hot water or in the microwave; this can impair the taste of the fish.

How to clean pollock fish

After defrosting, the fillet must be washed properly, and then proceed directly to cooking, if it has already been cut.

If we are talking about whole fish, then first you need to rid it of scales. The difficulty is that her flakes are small, not always clearly visible. Ideally, it is best to use a special knife for this purpose, but you can just gently walk along the surface with a hard sponge for washing dishes, acting so as not to damage the thin skin.

With regard to further cutting, you must first cut off the head of the fish, then cut the stomach and remove the insides from there, then get rid of the fins. The last action is done using kitchen scissors. Especially carefully you need to choose from the bone fillet, because the meat is tender, can easily fall into pieces.

How to cook pollock delicious: recipes

Almost all nutritionists recommend either baking pollock in the oven, or boiling it, or making steam patties. You can occasionally include fried pollock in the diet - if you do not get too carried away with oil in its preparation. Pollock fillings are also made for traditional Russian pies. Since this fish is inexpensive, it is very popular among many generations of housewives, including as the easiest way to combat iodine deficiency, from which almost all citizens today suffer.

In the oven

Pollock can be baked with apples and spices. For 0.5 kg of this fish fillet you will need 2 sweet and sour large apples, 1 large onion, 10 ml of classic soy sauce, 1 medium-sized carrot, 20 ml of olive oil, salt to taste. As spices, you can use a mixture of ginger powder, freshly ground black pepper and coriander.

Rinse and dry pollock fillet with paper towels, sprinkle with a mixture of spices and soy sauce and leave in the kitchen for half an hour without putting it in the refrigerator. Meanwhile, cut the onion into rings and fry in a well-heated skillet until it becomes translucent. Then add coarsely grated carrots and blanch it all together for 5-6 minutes, then turn off the heat under the skillet.

Wash the apples, peel them, cut the core, and grate the rest on a coarse grater, add to the vegetables in a skillet and mix.

Put half of the vegetable mixture on a sheet of foil, distributing it in an even layer, then fillet of pollock - portioned pieces should lie close to each other. Top them with another layer of the vegetable mixture, and wrap the foil in an envelope, put on a baking sheet and bake the dish in the oven for 25 minutes at maximum temperature.

In the pan

For 0.4 kg of pollock fillet, take 2-3 small onions, 3 tbsp. tablespoons of mayonnaise, breading flour, salt, a mixture of spices and butter to taste. Cut thawed, washed and dried pollock fillet into portioned slices across, onions in half rings. Sprinkle pieces of fillet on all sides with spices and at the same time put a frying pan with vegetable oil to warm up. Dip each piece of fillet in mayonnaise first, then dip in flour, to which a little salt is added beforehand (you must take into account that the fish itself is salted, and mayonnaise too).

Put the pollock slices prepared in this way on a heated frying pan, spread the onion between them and fry it all together for 7–8 minutes. Then turn the fish upside down with a spatula, gently mix the onions and fry for another 7 minutes.

In a slow cooker

For 0.5 kg of pollock fillet, take 1 large red onion, two medium-sized carrots, 250 g of fresh or canned tomatoes, 2 tbsp. tablespoons of olive oil and 1 tbsp. a spoonful of granulated sugar, spices and salt to taste. Rinse the pollock fillet under running water and cut into portions. Wash onions and carrots, peel and cut into circles. If the tomatoes are fresh, they are recommended to be pre-doused with boiling water to remove the skin and grind in a blender. Wipe canned tomatoes together with juice through a sieve or also grind in a blender.

Put half the prepared fillet in the multicooker bowl, then half of the total amount of onions and carrots, then again a layer of fish and a layer of vegetables. Add salt, sugar, spices and vegetable oil to tomato puree, mix and pour fish with this mixture. Cook in the Multi-Cook mode for 15 minutes.

In a double boiler

To prepare in a double boiler for 0.4 kg of pollock fillet, take a mixture of spices for fish, 1 tbsp. a spoonful of freshly squeezed lemon juice, a bunch of dill, salt to taste. Thaw fillet, rinse, cut into pieces. Sprinkle each of these pieces with spices and pour over lemon juice, and then leave for 10-15 minutes. Then put the pollock in a bowl, double the steamer, add the dill and cook for 20-30 minutes (depends on the size of the pieces and the power of the device). Throw dill before serving, it is needed only for flavor.

Grilled

For 400 g fillet of pollock take 4 tbsp. tablespoons of classic soy sauce, 3 tbsp. tablespoons of mayonnaise, herbs, salt and spices - to taste. From soy sauce, mayonnaise and spices make a marinade. Dip sliced ​​pollock pieces into the marinade and refrigerate for 2 hours, you can wait longer. Put prepared fish on an oiled grill and fry over hot coals until cooked.

Mayonnaise in this recipe, if desired, can be replaced with sour cream or kefir or add lemon juice.

On the grill

In this case, pollock is cooked in the same way as on the grill. But for the grill, they often choose a company for him - for example, it can be shrimp, and if a person does not follow a diet, then even bacon.Marinade is made on the basis of olive oil, lemon juice and zest.

What can be cooked from pollock: recipes

From pollock, you can cook many tasty and healthy dishes - not only soup and meatballs, but even salad.

Cutlets

Tender cutlets can be prepared from pollock fillet. To do this, take 1/2 cup of milk for 0.5 kg of fish, 2 medium-sized onions, 100 g of wheat bread, 1 chicken egg, 5 tbsp. tablespoons flour, vegetable oil, salt and pepper - to taste.

Grind the fish fillet with a combine or blender. Pre-soak bread in milk. Finely chop the onion, mix with minced fish, egg and well-wrung bread crumbs. Then add salt and pepper to this mixture and refrigerate for some time. Then, from the resulting minced meat, form cutlets, roll in a small amount of flour and fry in vegetable oil on each side for 10 minutes.

Soup

For 2 fillets weighing 400 g, take 2-3 potatoes, 1 carrot, 1 bell pepper, 1 tbsp. a spoonful of rice groats, 1 onion, spices and salt to taste, 2 tbsp. tablespoons of olive oil. Wash vegetables, peel, cut into small pieces. First boil the potatoes and rice for 10 minutes until half cooked. Then add to them a pan of pollock fillet cut into pieces and cook for another 10 minutes. Meanwhile, in vegetable oil, lightly fry the onions with carrots and bell pepper, this one will take about 10 minutes. Add vegetable frying to rice, potatoes and fish and cook for another 10 minutes. Serve to the table, sprinkled with chopped fresh herbs.

Salad

Pollock is perfect for puff salad. For 0.4 kg of fish fillet, take 2-3 large potatoes, 2-3 eggs, 1 large onion, a bunch of dill. The bottom layer is boiled and finely chopped pollock fillet, the second is diced boiled potatoes, then finely chopped onions, chopped whites and grated yolks. Coat each layer with mayonnaise.

Casserole

In fact, this same pie with fish filling, just a little modern. To prepare it, you need to take 0.6 kg of pollock fillet, ¾ wheat loaf, 200 ml of milk, 1 large onion, 2 medium-sized carrots, 3 potatoes, a small bunch of dill and a pair of sprigs of greens, combined with fish, 2 tbsp. tablespoons of olive oil, freshly ground black pepper and salt to taste.

Wash root vegetables thoroughly with a brush and cook in their uniform so that they do not fall apart. When they have cooled, peel and grate the potatoes and grate them on a coarse grater. Wash greens, dry and finely chop. Finely chop the onion and fry in vegetable oil for 5 minutes, and then mix with prepared vegetables and herbs.

Lubricate the baking dish with oil, put a layer of vegetables on the bottom, top with fish filling, minced in a blender in minced meat, and the remaining vegetables. Cover the casserole with a sheet of foil and put in a preheated oven, where it will be cooked for 35 minutes. Then remove the foil, grease the top with a beaten egg and send to the oven for another 7-10 minutes. The advantage of this dish is that it will be equally tasty both in cold and in hot form. In addition, it can be modified by adding champignons to the filling.

Canned food

For 2 kg of pollock, take a glass of vegetable oil, 1 tbsp. a spoonful of salt, a bay leaf and a mixture of peppercorns to taste. Prepare the fish by washing and slicing into portions. Put bay leaf and pepper mixture in sterilized jars. Lay pieces of fish mixed with vegetable oil and salt. Cover the jars, put in a large container filled with water, and cook over low heat for 4 hours. Then roll up the cans.

Is it possible to give a dog pollock

Periodically, pollock can be added to the pet’s diet, but this should be a delicacy, not an everyday treat.It can only be given if the owner is sure that the pet is not allergic to this fish. But in general, dogs are advised to offer more fatty varieties (hake or cod).

Interesting Facts

Pollock is a very interesting fish in terms of its chemical composition. For example, it contains a relatively rare element such as cobalt. A unique combination of all these components allows you to not only normalize weight, but also reduce blood sugar. And there is also scientific evidence that with regular consumption of pollock, the skin ceases to peel off, acquires a healthy shade, and the condition of the hair improves significantly.

Nutritionists consider brown rice and non-starchy vegetables, such as broccoli, the best side dish for pollock. It can be added to a casserole with fish filling - and the dish will even look elegant.

Pollock photo