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 its liver, which is 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 (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 that are perfectly absorbed, give it the necessary energy and help it 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 is one of the most common species of the cod fish family.

The use of this product is very versatile. Fish is used to prepare minced fish, stewed dishes (dishes with the addition of a large number of vegetables have an excellent combination of taste), boiled (boiling is mainly used for dietary nutrition) and fried dishes. Widely used for making canned fish.

Pollock caviar and liver are tasty and nutritious products; excellent canned food is made from them.

Interesting! The lifespan of this fish reaches up to 18 years. There are adult individuals that reach a length of up to one meter and gain a weight of about 5 kilograms. But the main part of the fish has a size of about 45 centimeters and a maximum weight of up to 1.5 kilograms.

Composition of pollock

You should pay attention to the fact that pollock contains a huge amount of vitamins and microelements.

The product contains PP vitamins, a large percentage of phosphorus, essential iodine, potassium, sulfur and much more. And in terms of vitamin A content, pollock surpasses even the famous cod, which has long been considered one of the healthiest fish.

The liver of this fish is widely used by those who monitor the condition of their hair, nails, teeth, and also those who have a disorder of the respiratory system.

The calorie content of fish per 100 grams is 72 kcal.

Energy value:

• proteins – 15.9 g.,
• fat – 0.9 g.,
• carbohydrates – 0 gr.

The lack of carbohydrates makes it simply indispensable for dietary nutrition; pollock is actively included in the menu by those people who want to lose weight.

Vitamins and minerals

Pollock contains a colossal composition of minerals and vitamins.

It includes almost the entire complex of vitamins B (B1, B2, B6, B9), also vitamins RR, A, C, E.

The presence of fluorine is most observed (per 1 kilogram
amm of fish) is 700 mcg, as well as:

• iodine – 150 mcg,
• potassium – 420 mcg,
• phosphorus – 165 mcg,
• sulfur – 170 mcg,
• chlorine – 165 mcg.

In addition to these minerals, fish contains calcium, magnesium, sodium, iron, manganese, zinc and many others.

By constantly including pollock in your diet, you can get almost all the necessary microelements and vitamins.

Calorie content

The nutritional value of pollock is also low:

1. There are 15.9 grams of protein. (64 kcal);
2. Fats amount to 0.9 g. (8 kcal);
3. There are no carbohydrates present, which is a big plus.

The benefits and harms of pollock

Pollock has a large amount of useful substances and at the same time is one of the most affordable products at a price:

• Fish is prepared quite simply and at the same time has a remarkable effect on metabolism. Has strong antioxidant properties. An indispensable nutritional supplement for diabetics, as it regulates blood sugar levels.
• Presence of iodine and chromium makes general adjustments to the condition of patients.
• On the advice of doctors, pollock must be present in the diet of such patients due to the constant regulation of carbohydrate and lipid processes by chromium. In addition, chromium produces enzymes of a certain nature, which can subsequently have a positive effect on heredity.
• With constant use iodine deficiency will disappear (especially important for thyroid diseases). This fact is important, because almost everyone suffers from a lack of iodine in the body.

  Interesting! To obtain the daily requirement of iodine, it is enough to consume 100 grams of fish per day.

  High levels of iodine helps with iodine deficiency diseases of the thyroid gland, improves the functioning of the heart and liver. With constant consumption of pollock, the central nervous system returns to normal, and signs of depression disappear.
• Fish contains It contains many vitamins and minerals, which allows you to quickly recover from long-term and serious illnesses.
• Proteins, which are found in huge quantities, are absorbed very easily, the presence of polyunsaturated acids effectively affects the activity of the liver and gastrointestinal tract.
• Presence of cobalt in fish regulates metabolic processes, helps iron absorb, improves blood clotting.
• Potassium is great for removal of excess fluid, and fluoride has a great effect on human bone tissue.
• Combination of fluoride with calcium have a beneficial effect on brain function and have a positive effect on the acid-base balance.
• Pollock is recommended to be consumed for elderly people to support and nourish bone tissue, as well as for children to prevent caries.

Pollock has few disadvantages, but they are still present, as in all products:

• Individual intolerance the body of fish and seafood;
• There is a risk the fact that fish were caught in polluted waters (for example, events in Japan, near the shores of which most fishing takes place);
• Fish can harm people suffering from hypertension and peptic ulcers of the gastrointestinal tract, because it contains a large amount of table salt.
• You should not feed fish to babies who are not yet 8 months old, this can provoke allergic reactions.

Pollock liver

Pollock liver is the most valuable element of this product.

However, in addition to the listed advantages, it also has a disadvantage - individual intolerance to the product.

Pollock fillet

Pollock fillet is pieces of fish from which all bones and skin have been removed. A very convenient product for cooking. There is no need to clean the fish or cut it into portions.

The pieces just need to be slightly defrosted and start cooking.

• Calorie content of fillet unchanged, it is the same amount as whole fish 72 Kcal.
• The fillet is completely boneless, and it can be given to small children without worry.
• All dishes using fillet pieces They turn out very tasty, the cooking time takes much less than when cutting whole fish carcasses.
• Quite a common dish using fillet is considered cooking it in batter (the calorie content of this dish differs from simple pollock and is 281 kcal) and stewing with a large amount of vegetables.
• Fillet can be purchased in almost every grocery store.
• The only negative is the presence of a large amount of ice, since each piece is individually frozen.

Pollock caviar

Despite the fact that pollock caviar is significantly inferior in cost to salmon and sturgeon caviar, in terms of its useful characteristics it is on par with the listed products.

Due to its inexpensive cost, everyone can purchase it and include it in their diet.

Pollock caviar contains a huge amount of vitamins (A, C, E, B complex), microelements (potassium, phosphorus, iron and many others, similar to the content in the fish itself).

The calorie content of caviar is 130 kcal per 100 grams of product.

Beneficial features:

• Has a beneficial effect on the functioning of the heart;
• Effectively helps with anemia;
• Used to prevent thyroid disease;
• Improves coordination of movements;
• Positively affects brain function;
• Strengthens bone tissue;
• Helps in the rehabilitation of patients after surgical interventions.

Caviar, like all products, has its contraindications. Caviar is not recommended for consumption by people with individual intolerance to fish and seafood. It should be used with caution by people with hypertension, gout, and urolithiasis.

Pollock for weight loss

Pollock is an ideal fish for diabetics and obese people.

Pollock consists of water and protein. There are no carbohydrates in it.

Protein effectively helps digest foods and promotes the breakdown of fats and the regulation of muscle mass.

Conclusion

1. Pollock is an affordable and healthy fish.
2. According to the advice of doctors, you should take this fish at least 2 times a week.
3. The huge protein content, low calorie content, large amount of vitamins and microelements makes this product indispensable for diabetics, children and overweight people.
4. When purchasing this fish product, you need to pay attention to the fact that it is only of Russian origin, and the color is pure white, in no case yellow or pink.
5. When purchasing packaged fish, you need to make sure that it contains nothing but fish and water.

Pollock is part of the cod family and belongs to medium-sized fish species. It grows up to 45 cm in length, and the average weight of one carcass is 250-550 grams. Pollock lives in the waters of the Atlantic and Pacific oceans, feeding on small crayfish, squid, and plankton.

For many countries, pollock is one of the most consumed fish, for which it rightfully received the title of “people's breadwinner”.

Sometimes it is called the “brother” of cod, because in its components it is similar to this fish, and pollock contains even more vitamin A and Omega-3 components.

Fish fillets, liver and roe are eaten.

Many people do not know that crab sticks and most semi-finished fish products are made from surimi - processed and chopped pollock fillet.

Pollock is valued for its excellent taste, small amount of bones and is easily absorbed by the body. Due to its low nutritional value (only 72-80 kcal per 100 g when boiled), pollock is suitable for dietary and baby food.

How is pollock useful? Its composition is rich in valuable components necessary for a person of any age:

• Retinol, ascorbic and nicotinic acids, thiamine, riboflavin, pyridoxine, folic acid
• Zinc, cobalt, copper, iodine, nickel, iron, fluorine, molybdenum
• Sulfur, calcium, potassium, phosphorus, chlorine, sodium
• Stearic, oleic, palmitic, linoleic, arachidonic, myristic acids
• Omega-3
• Protein, fats, water, ash
• Cholesterol

Harm

Harm to pollock

However, you should not get too carried away with eating sea and ocean species of fish. Harm from pollock, like any other fish, may be part of its environmental friendliness test.

It is worth asking where the fish was caught. After all, like a sponge, any fish absorbs both beneficial and harmful compounds from the water. Fish that are in an environment where there is any pollution, heavy metals, or radiation becomes especially dangerous.

Harm to pollock cannot be ruled out if the following diseases are present in the human body:

• Hypertension
• Allergic reaction to protein (to fish products)
• Diseases of the digestive organs

Since the fish lives in salt water, the harm of pollock when taken is an increase in blood pressure. And if this is not critical for hypotensive patients, hypertensive patients should consume marine fish species with caution and in small quantities. But it is worth noting that if you do not add salt to sea fish during cooking, then the effect can be positive and there will be less risk of harm from eating sea fish, because it is a source of very valuable substances for the body.

When consuming pollock, you need to carefully weigh the benefits and harms of the product and it is better to abandon it in case of individual intolerance.

In addition to this, eating pollock can negatively affect digestion, as sea salt can damage the mucous membranes of the organs. For diseases of the gastrointestinal tract, it is better to boil or stew pollock, but not bake or fry.

Benefit

Why pollock is useful

In Japan, China and Korea, pollock is especially popular and is used in the preparation of a huge number of dishes. Due to the predominance of fish and grains in the diet, the inhabitants of these countries are distinguished by good health, longevity and activity into old age.

Need to know!

How is pollock useful? Leading nutritionists and doctors recommend eating this fish at least 2 times a week, as it has the following effects on the body:

• Regulates blood pressure, strengthens blood vessels, muscle tissue, removes excess cholesterol
• Increases brain activity, has a positive effect on a person’s overall well-being
• When consumed, vitamins and beneficial components of pollock increase a person’s activity, fill them with energy, and help resist viruses and infections.
• Stimulates the thyroid gland
• Removes toxins and radioactive substances from tissues
• Promotes proper absorption and digestion of food
• Improves hematopoiesis and carbohydrate metabolism in the body
• Normalizes blood glucose levels
• Strengthens vision, bone tissue, tooth enamel
• Reduces the likelihood of cancer
• Delays the aging process of the skin and the body as a whole

Pollock is the leader among marine fish in terms of the content of such valuable components as protein, iodine and selenium. These components are necessary for humans for cell growth and division, normal functioning of the thyroid gland and the body's production of antibodies against various infections. If there is a lack of iodine, regular addition of pollock to the diet will be especially important.

If there are no contraindications, the harm of pollock to the body is completely excluded. Therefore, doctors recommend introducing pollock dishes into the diet during the recovery period after illness or surgery.

For nervous disorders and fatigue, it is recommended to take pollock dishes regularly. When consumed, the fatty acids and vitamin “bouquet” of fish work incredible miracles: a person’s psycho-emotional state stabilizes, fatigue goes away, and the functioning of all vital systems of the body improves.

Pollock during pregnancy and breastfeeding

While pregnant, pollock is one of the best fish options for consumption. It contains vitamin E, folic acid, antioxidants that promote proper conception and development of the fetal neural tube.

Eating this type of fish has a beneficial effect on a woman’s appearance - nails and tooth enamel are strengthened, hair gains shine, and due to its low calorie content, the pregnant woman is not at risk of active weight gain.

How is pollock useful for breastfeeding? This fish is not contraindicated during periods of restriction from fatty, salty and unhealthy foods. Pollock during lactation should be introduced into the diet gradually and only in boiled form. And when the newborn reaches the age of 8-9 months, pollock can be a component of complementary feeding.

Pollock for weight loss

Low calorie content and excellent digestibility allow pollock fish to be successfully used in dietary programs. Based on pollock, you can develop an individual weight loss program that will help you lose excess weight without effort. With such diets, you can eat deliciously and without grueling fasting.

After all, fish products are easily absorbed by the body, giving it protein and a portion of important vitamins necessary for it during periods of food restrictions. Since the nutritional value of the dish changes depending on the cooking method, pollock is best steamed, boiled or lightly stewed.

Diet format using pollock:

• You can eat fruits, dairy products, eggs, seafood
• The best side dish for this type of fish is brown rice.
• It is better to replace salt with natural soy sauce
• Water balance is required
• Pollock is consumed boiled (steamed) in fractions, 4 times a day.

You can “sit” on a diet using boiled pollock for 3 to 14 days. It is recommended to drink green tea instead of black and lead an active lifestyle.

How to cook pollock

You can cook pollock in any way - in a slow cooker, in a frying pan, boiled, baked on the grill. It all depends on personal preference.

Preparing sea pollock is quite simple and easy:

1. Since pollock can mainly be found frozen, it must be thawed and cleaned of scales and fins.
2. Then the fish needs to be washed, dried with a paper towel, salted and rolled in flour.
3. Lightly fry in vegetable oil and transfer to a saucepan.
4. Separately, fry the onions and carrots, add your favorite seasonings and place the resulting aromatic mixture on top of the pollock.
5. Pour milk (cream, sour cream) over the fish and simmer over low heat until cooked.

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

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.

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.

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.

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 feature of the Russian Federation producer is the length of the carcasses 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.

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:

1. After cleaning the fish, cut it into small pieces.
2. Pour soy sauce and the juice of half a lemon, salt and pepper, stir, and refrigerate for 5 hours.
3. Heat vegetable oil in a frying pan.
4. Bread the fish pieces in flour. Fry until done, about 7-9 minutes. Turn over to the other side and cover with a lid.
5. 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:

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

1. Prepare minced meat from boneless fillet - cut it into small pieces.
2. Cut off the crusts from the bread, soak it in milk, add semolina to it.
3. Finely chop the onion.
4. Add egg, onion and swollen bread to the minced fish.
5. Season with salt and pepper, add dry parsley.
6. Knead the minced meat with wet hands until smooth and form into cutlets.
7. Heat a frying pan, pour oil into it, and fry the cutlets on both sides over medium heat until golden brown.
8. 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:

1. Clean the fish, wash it, cut into pieces.
2. Cut the onion into half rings.
3. Grate the carrots.
4. Fry the onion until golden brown, add a pinch of ground black pepper.
5. Add carrots to the onion, simmer until tender, adding salt and pepper to taste.
6. Add tomato sauce to the vegetables in the frying pan and simmer for 2 minutes.
7. Add 150 ml of water and vinegar or wine to the tomato dressing in the frying pan, simmer for 3 minutes.
8. 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:

1. Clean the pollock and cut into pieces.
2. Salt the fish and sprinkle with seasoning.
3. Chop the onion and grate the carrots.
4. Pour oil into the multicooker bowl. Add onions and carrots.
5. Close the multicooker lid, set the “Bake” or “Multi-cook” mode (125–135 °C) for 40 minutes.
6. Prepare sour cream filling, mix sour cream, cream and a pinch of salt.
7. 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.
8. 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:

1. Clean the fish, wash it, and cut into portions.
2. Cut the onion into half rings.
3. Prepare sour cream dressing by adding chopped garlic, dill and salt to the sour cream.
4. 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.
5. Place tomato slices on top of the fish, sprinkle with grated cheese, and brush with sour cream.
6. 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:

1. Clean and wash the fish, rub it with salt and pepper.
2. Combine for the sauce: tomato paste, mayonnaise, lemon juice and vegetable oil (olive oil is possible), a pinch of salt. Stir until smooth.
3. Cover a baking sheet with foil, grease with oil, place the fish, and pour the sauce on top.
4. Cover the top of the baking sheet tightly with foil.
5. 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.

1. Rub with salt, add lemon juice and pomegranate sauce.
2. Place in the refrigerator to marinate for 2 hours.
3. Prepare a batter from eggs, sour cream and flour, do not forget to add salt and sweet ground paprika.
4. 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:

1. Peel, wash, cut or chop the potatoes into thin slices. Add salt, pepper and stir.
2. Grease the mold with oil. Place the potatoes in an even layer.
3. Cut the pollock fillet into pieces, add salt and pepper, and mix.
4. Place the fish pieces on the potatoes.
5. Prepare a sauce from butter and flour. Melt the butter in a frying pan, add flour, stir for 2 minutes.
6. Pour milk into the sauce in a thin stream, stir, pepper, salt, and add ground nutmeg to taste.
7. Add cream to the sauce, stir.
8. Squeeze the garlic onto the fish and pour the creamy sauce over it.
9. Place the pan in the oven at a temperature of up to 190°C.
10. Bake for half an hour.
11. 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:

1. Wash the fish, clean it, cut into rounds. Salt and pepper it, sprinkle with lemon juice.
2. Cut the onion into rings.
3. Place a layer of onions on a greased sheet and prepared fish on top.
4. Place some onion on top too.
5. Sprinkle with grated cheese.
6. 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:

1. Grate separately peeled apple, cheese, and boiled carrots. Read more:
2. Grind the peanuts.
3. Mix aromatic, baked with spices, pollock, apple, rice, cheese, peanuts in one bowl.
4. Add salt, a little mayonnaise, and garlic to taste.
5. Stir and form into small rolls with wet hands.
6. 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.

Fish must be present in the diet. And this is not at all as ruinous as it might seem at first glance. Take pollock, for example - tasty and inexpensive, almost everyone can afford it. Moreover, many people underestimate its benefits.

Almost all people like pollock, except very young children and those who do not like this fish. 100 g of the finished product contains 80 g of water, almost 16 g of proteins and less than 1 g of fat. Also, the boiled product contains almost 1.5 g of calcium and only 50 mg of cholesterol.

Vitamins: A, PP, B1, B2, B6, B9, C, E.

Micro- and macroelements: chromium, sodium, potassium, zinc, calcium, iodine, fluorine, magnesium, selenium, phosphorus, sulfur, chlorine, iron, manganese, copper, cobalt, nickel, molybdenum.

Beneficial features

• Children need fish for healthy growth and normal organ development.
• For adults, pollock dishes help maintain health and slow down the aging process.
• For the elderly, these seafood will help them lead a full life.

The beneficial properties of pollock are relevant for various systems of the human body:

• cover;
• reproductive;
• musculoskeletal;
• nervous;
• respiratory;
• visual.

This food contains more vitamin A than. It ensures healthy teeth, hair, nails and skin, strengthens the immune system, and benefits the respiratory system.

A large number of microelements provide nutrition to muscle tissue and stop destructive processes in bones.

Contains little cholesterol and many valuable substances involved in hematopoiesis and maintaining the elasticity of blood vessels.

That is why eating pollock reduces the risk of developing cardiovascular diseases, minimizing the harm from an incorrectly selected diet.

When you lose strength

The beneficial properties of this fish help to quickly restore strength and restore peace of mind. We advise you to include the product in the menu if you are facing heavy physical or psychological stress.

Since pollock is a low-fat fish, you can make a nutritious breakfast from it. From the very morning it will “start up” your gastrointestinal tract, and at the same time provide a surge of strength and an excellent mood.

This is an excellent food for students: the price is low, and it’s easy to prepare even in a hostel. Separately, the following properties can be noted:

• helps keep your mind alert;
• improves memory;
• has a positive effect on cognitive functions.

In case of intoxication

Large amounts of iodine, selenium and other antioxidants make fish an excellent food for cleansing and restoring the body.

Pollock eliminates harm from many unfavorable factors. For example, after taking potent drugs or a serious illness. Such fish is simply necessary for people with iodine deficiency and those who work in hazardous enterprises or live in an environmentally unfavorable region.

The product will be useful to include in the diet of alcoholics who have decided to “quit” or are coming out of a binge. It is known that people with similar problems have impaired brain activity, suppressed digestive and immune systems, and vitamin deficiency.

Pollock helps a person recover from a critical condition and improve the functions of internal organs, strengthens nerves and improves brain function.

Benefits for children

This fish should be included in the diet of children over 2 years old. First of all, due to the high concentration of valuable elements. But there is one more point: kids and teenagers love to eat junk food. While pollock compensates for the damage caused by errors in diet, and at the same time strengthens hair and teeth.

For teenagers, pollock is good for its high content of zinc, which prevents the appearance of acne. This low-fat product does not provoke increased activity of the sebaceous glands.

And the omega-9 and omega-3 fatty acids contained in the composition, as well as vitamin E, strengthen the nervous system and prevent the development of depression.

Pollock during pregnancy

Natural antidepressants and vitamin E promote successful conception and a healthy pregnancy. They are required for the development of the fetal nervous system.

Pollock is not high in fat, which is important for women who do not want to gain excess weight while carrying a baby.

If mom regularly eats this type of fish, she will not have problems with her nails and hair, and her teeth will remain strong and beautiful.

This seafood holds the record for iodine and selenium content, which are extremely important during pregnancy. Copper and iron promote the formation of new blood cells and relieve anemia.

Pleasant to the taste and easily digestible, pollock usually does not cause attacks of nausea during toxicosis, constipation and flatulence.

How to cook better

It is optimal if the fish is boiled or steamed. Then the finished dish has only 79 kcal for every 100 g. To prevent boiled pollock from seeming bland, it is served with sauce, lemon juice or herbs. When adding soy sauce, food does not need to be salted at all. The product goes well with stewed vegetables.

Fried pollock, contrary to popular belief, also does not cause serious harm to the figure: 100 g contains about 127 kcal (if cooked correctly). The best side dish would be the same stewed vegetables or brown rice.

If you want to lose weight with this fish, give preference to boiled dishes. And don’t forget to include green tea, fruits and vegetable salads dressed with olive oil in your menu. Pollock can also be used as part of the Mediterranean diet, replacing more expensive seafood.

Harm of ready-made food

If consumed, there is a risk of poisoning. The harm may be due to:

• improper maintenance and feeding of fish;
• violations of transportation and storage conditions;
• gross errors in the cooking process.

Therefore, try to buy frozen fish in beautiful, airtight packaging indicating the production date and shelf life. Do not buy pollock at promotions and sales - supermarkets usually sell stale or damaged goods in this simple way.