Pollock fish has gained popularity among housewives due to its availability at any time of the year and affordable price.

The calorie content of 100 grams of fresh fish is only 72 calories.

Like any sea fish, pollock has a number of positive qualities:

Pollock liver surpasses even the well-deserved cod liver in various indicators of “usefulness”. A huge amount of vitamin A and fatty acids, found only in sea fish, make pollock an incredibly healthy product.
The high iodine content in fish is an excellent prevention of thyroid diseases.
The vitamin and mineral composition of pollock is very diverse - these include B vitamins, folic acid, and minerals (phosphorus, magnesium, calcium, iron).
Substances contained in pollock have an antioxidant effect and can also normalize blood sugar levels.

The most commonly used method of preparing pollock is frying. We will now try to figure out how high-calorie such a dish is.

There is a common opinion that all fried foods are harmful. Regarding fish, especially dietary pollock, one can argue with this opinion.

100 grams of flour-fried fish contains only 127 calories.

With the right approach to the cooking process, even when fried, this fish continues to be a low-calorie, dietary and healthy product. High-quality vegetable oil for frying, taken in small quantities, will not cause harm.

Pollack fish, boiled and steamed

Boiled pollock is the most healthy and dietary option for preparing fish, just like steamed fish.

The energy value of 100 grams of boiled fish is only 79 calories.

Frozen pollock must be defrosted before cooking. Then the fish's fins, head and tail are cut off. Gutted pollock is thoroughly washed and cut into portions.

If you decide to boil the fish, put it in boiling water and cook for 10 minutes, not forgetting to throw the onion, allspice and bay leaf into the water. Pollock prepared in this way is a dietary and low-calorie dish.

Steamed pollock has the same caloric content. It will only take a little more time to cook - 15-20 minutes if you cook it in a double boiler.

Pollock in batter

Fried pollock in batter is significantly superior to boiled or steamed pollock in taste.

A batter made from eggs and flour will make the calorie content of fried fish corresponding to 145 kcal per 100 grams of product.

The calorie content of the dish depends on the ingredients used in preparing the batter.

If you use an egg, mayonnaise, flour and butter, then the energy value of 100 grams of the finished dish will be no less than 260 kcal.

For a dietary diet, it is still better not to fry fish, but to bake it. Tender and tasty oven-baked pollock retains the maximum amount of nutrients, is easy to prepare and low in calories.

Its energy value is only 102 kcal per 100 grams of product.

Stewed pollock

A tasty, nutritious and low-calorie dish is pollock stewed with vegetables. It is this method of cooking fish that will allow you to achieve the lowest calorie content.

To prepare this vegetable dish you will need onions, carrots and tomatoes. By stewing fish with vegetables and seasoning the finished dish with fresh herbs, we get a wonderful product.

100 grams of pollock stewed with vegetables contains 50 kcal.

Pamper yourself and your household with various variations of pollock dishes and be healthy!

Fried pollock rich in vitamins and minerals such as: vitamin E - 23.7%, vitamin PP - 20.3%, potassium - 14.8%, magnesium - 12.4%, phosphorus - 26.9%, chlorine - 120.6 %, iodine - 88.1%, cobalt - 138.8%, copper - 12.6%, molybdenum - 12%, fluorine - 15.4%, chromium - 96.9%

Health benefits of fried pollock

Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
Fluorine initiates bone mineralization. Insufficient consumption leads to caries, premature wear of tooth enamel.
Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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You can see a complete guide to the most useful products in the appendix.

Calorie content of pollock: 130 kcal.*
* average value per 100 grams, depends on the method of preparation and type

One of the most nutritious and affordable fish is pollock. It is included in the menu during recovery from illness, when losing weight or leading a healthy lifestyle.

Nutritional value of fish

Pollock is a fish that is rich in protein and water, making it easily absorbed by the body. The low calorie content of pollock (less than 75 kcal) is due to the small amount of fat - less than 1% per 100 g. In addition, the product contains no carbohydrates, the protein content is about 16 g. Despite the low energy value, the fish helps fight high cholesterol levels.

Pollock contains healthy fatty acids, several groups of vitamins and a large amount of minerals: sulfur, calcium, copper, iodine.

The fattest part of the fish is the liver (more than 450 kcal); fillet and caviar (131 kcal) must be included in the diet. The latter helps fight excess weight by accelerating metabolism due to the high content of Omega-6 and Omega-3 acids.

Calories in fried, boiled, stewed pollock

There is no need to worry about weight gain if you regularly consume this product, but special attention should be paid to the method of its preparation. The best option during dietary or therapeutic nutrition is boiling or steaming (70 and 80 kcal, respectively).

The calorie content of stewed pollock is 70 kcal, and baked pollock is 120 kcal.

In addition, you can cook fish cutlets - a healthy and nutritious dish with a low fat content (90 kcal). The calorie content of fried pollock is about 127 kcal. This indicator increases with the addition of oil and sauces. If you eat boiled fish regularly, you can reduce cholesterol in the blood and speed up the process of removing harmful substances.

Calorie table for pollock per 100 grams

You can find out how the energy value of fish changes depending on the cooking method, and which part is best to eat during a diet, if you use the calorie table per 100 g.

Fish fillet in dietary nutrition

Anyone who wants to get rid of extra pounds should include fish in their diet. Pollock is affordable, and the properties and value of the species are in no way inferior to expensive ones. Nutritionists consider fillet an indispensable product for those losing weight due to its complete absence of carbohydrates and minimal fat content. See our publication for more details.

There are many original dishes based on this fish, so you can experiment every day and enjoy the wonderful taste without feeling heavy or uncomfortable. It is worth considering that during intense exercise or leading an active lifestyle, it is necessary to combine lean fish with more nutritious foods.

Thanks to its valuable properties, the fish in question can be consumed without fear for your figure. A properly prepared product will diversify the menu, help restore strength and recharge your batteries for the whole day.

Pollock is a very tasty fish from which you can prepare many different dishes. But for some reason everyone prefers fried pollock. And before you go to the kitchen and start cooking, it would be nice to know how many calories are in fried pollock. This question will be especially important for those who are watching their figure or have some health problems.

Something about pollock

Pollock is a prominent representative of the cod family, a genus of pollock, which lives in large numbers in the northern part of the Pacific Ocean and is the main commercial fish of Russia.

Although the fish is considered “second-class”, it has excellent taste and beneficial properties. And if we take into account its low cost and ease of preparation, then the question “to take or not to take?” disappears by itself.

The composition of pollock meat includes:

vitamins (A, E, group B, PP, and others);
polyunsaturated fatty acids;
easy to digest protein;
trace elements (iodine, cobalt, chromium and many others).

Fish has excellent antioxidant properties and is beneficial for the digestive system, nervous system, and endocrine system. Its nutritional value is in no way inferior to expensive varieties of fish and, like all representatives of the cod family, it is a dietary product.

Let's start frying

It's no secret that the calorie content of a dish depends not only on the calorie content of the original product, but also on the method of preparation. Frying is one of the most high-calorie processes, as vegetable oil and many other ingredients are used. The calorie content of fried pollock without flour is 100 kcal. per 100 gr. product.

This dish is very easy to prepare. You will need:

pollock (cut into portions);
salt and pepper to taste;
vegetable oil, preferably refined.

Season the fish with salt and spices and let it sit for a while. Meanwhile, heat the oil in a frying pan and add the pieces of fish. Fry on each side until golden brown over moderate heat.

Cooking options

Dry breading

The classic recipe is breaded frying. The calorie content of fried pollock in flour will depend not only on fish (79 kcal), but also on vegetable oil (48 kcal), flour (364 kcal). The number of calories is indicated per 100 g. original product.

But how many calories are in fried pollock with flour is easy to calculate. In 100 gr. The finished dish contains 127 kcal.

How many calories are in fried pollock in breadcrumbs depends on exactly how you prepare the food. If you first dip pieces of fish in an egg and then in breadcrumbs, we get a completely different indicator. But we will assume that we are breading only with crackers. The calorie content of fried pollock in breadcrumbs is 150 kcal per 100 g. ready dish.

Batter and egg

The method of frying fish in egg or batter is used in all cuisines of the world. How many calories in fried pollock in an egg depends on the number of calories in fish and eggs. And the calorie content of fried pollock in batter is also plus the flour. And of course, spices and vegetable oil - where would we be without them?

Based on these calculations, we can say that the calorie content of fried pollock in batter is 281 kcal.

If you cook fish in just one egg, then to the question: how many calories does pollock have in an egg, we answer - 180 kcal.

Sour cream

Oddly enough, the calorie content of fried pollock in sour cream decreases significantly compared to frying in oil. Despite the fact that sour cream is a fairly fatty dairy product, during heat treatment its proteins are not so oxidized and the dish turns out to be light and dietary.

Fried pollock in sour cream contains only 71.7 kcal. This is even less than in raw fish. So draw your own conclusions, losing weight comrades!

Vegetables

The best side dish for fish is vegetables or rice. But we will look at how many calories are in fried pollock with vegetables.

If we use the usual set of vegetables that can be found in any supermarket, we will get a tasty, nutritious and fairly light dish. The calorie content of fried pollock with vegetables is about 95 kcal, depending on the amount and type of oil used.

You can also whip up fish with just onions, since you definitely always have it on hand. And here's the thing - fried pollock with onions will have few calories, but still more than the same dish, only with a larger selection of vegetables.

The thing is that other vegetables (tomatoes, peppers, carrots) contain, in addition to vitamins, acids that neutralize the effect of oil and reduce calories. So the calorie content of fried pollock with onions will be about 100-110 kcal.

There is another way to fry pollock (and any other sea fish) - in the oven. This way you avoid prolonged standing at the stove, splashes, and a dirty hob. The baking tray in the oven is much larger than a frying pan, and the degree of frying will be much higher.

To the question: how many calories does fried pollock have in the oven, you can answer unequivocally, like fried pollock in a frying pan, only without flour - 100 kcal.

Pollock is an excellent and very tasty fish. It is not particularly high in calories, but it has quite a lot of beneficial properties. As a rule, they prefer to eat it fried rather than, for example, boiled. Of course, the calorie content of a fried product will be slightly different from a boiled one. It is the calorie content of pollock and the methods of preparing this fish that will be discussed further.

As you know, people who are losing weight and carefully monitoring their health are interested in the calorie content of foods. It is important for them to know how many calories are in fried pollock. This fish contains only 133 calories per 100 grams, which is quite low for such a tasty product. Raw fish contains even less calories - 61 kcal per 100 grams.

Product benefits

This fish, like any other seafood, is very beneficial for the human body. It contains quite a lot of vitamins and minerals necessary for health, such as:

cobalt;
retinol;
fluorine;
phosphorus;
vitamin A;
vitamin PP;
vitamin B1;
vitamin B2;
vitamin C;
vitamin E;
and others.

It is noteworthy that all these components have a very positive effect on brain function and the circulatory system. In addition, fish has the property of lowering cholesterol levels. There are no contraindications for use; the only thing you should pay attention to is a possible allergy.

Recipes

Fish in flour

The simplest and most popular recipe is pollock in flour. It’s quite easy to prepare, and you don’t need a lot of ingredients.

For this dish you will need:

fish – 500 grams;
vegetable oil – 500 grams;
salt and other spices - to taste;
flour – 6 tablespoons;
eggs – 5 pieces;
onion - 4 heads.

How to prepare this dish is discussed below.

The first step is to cut the fish fillet into small pieces.
The onion should be peeled and cut into small cubes.
Now you need a deep bowl into which the eggs are added. The onion is also placed there, and after that it all needs to be thoroughly beaten.
In another bowl you need to add flour with salt and other spices, and then roll the fish in the resulting mixture.
After dredging the fish in seasoned flour, you can prepare a frying pan and gradually heat it on the stove.
As soon as it is warm enough, oil is poured into it and pieces of pollock are added.
The product must be fried until fully cooked, then adding a mixture of onions and eggs. The resulting mixture should be extinguished a little, while reducing the heat.
Now the dish is ready and can be served.

In a frying pan with sesame seeds

Another very healthy recipe, distinguished by its amazing taste. In order to prepare it, you will need the following products:

sesame – 50 grams;
pollock fillet – 3-4 pieces;
eggs – 2 pieces;
vegetable oil;
salt and other spices.

The algorithm for frying fish is given below.

The fillet must be cut into portions and rubbed with salt and spices.
The eggs are gently beaten, and the sesame seeds are poured into a small plate.
First, the fish must be blotted in the egg mixture and then rolled in sesame seeds.
The prepared product can be safely fried in a preheated frying pan. The heat should be medium and cook until the fish is completely browned.
The dish is ready.

Pollock fillet with mayonnaise and herbs

This recipe is somewhat more complicated than the previous two, but its taste is simply delicious and unique. By preparing this dish correctly, you can get very tasty fish.

What you will need for preparation:

fish – 500 grams;
eggs – 2 pieces;
salt – approximately 1 teaspoon;
ground dill – 2 teaspoons;
ground pepper - a small pinch;
flour – 2 tablespoons;
vegetable oil;
starch - 2 tablespoons;
mayonnaise – 2 tablespoons.

How to fry fish step by step is described below.

Fish fillets should be cut into portions, salted and removed for 1.5-2 hours.
Next you will need a bowl into which you add the eggs. You need to beat them thoroughly with a whisk or fork - you should get a homogeneous solution from the white and yolk.
Now you need to add starch to these eggs, which can create a crispy crust.
The mixture should be stirred using a whisk or fork again. The starch should be soaked in the eggs.
You need to mix well so that there are no lumps. However, it is better to avoid using a mixer so as not to overdo it.
Add flour to this egg mixture and mix again.
Now mayonnaise is added and this mass is thoroughly mixed again.
After the mayonnaise, peppers and herbs are used, and then it is all whipped to a homogeneous consistency.

It is important to know that you cannot add all the ingredients at once, since in this case the entire mixture will come out insufficiently whipped and with lumps, which will significantly spoil the quality of the dish.

Having created the desired mixture, you can proceed directly to the frying itself. First you need to heat the frying pan and pour oil into it. As soon as it is warm enough, you can safely put the fish there, which previously needed to be rolled in batter.
All pieces are carefully laid out, but it is important that they do not lie too close to each other, as the batter can spread and the fish will turn out to be one large layer.
The heat during frying should be slightly less than medium. You need to fry until golden brown.
As soon as the dish is completely prepared, it should be placed on napkins and dried from oil.
Now the fish can be served, having decorated it neatly and beautifully.

How to cook pollock

How to cook is discussed in detail below.

The fish should be washed thoroughly, the skin removed and carefully cut along the ridge.
The meat is cut into portions and then salted and peppered.
Now you can proceed to the onion - you need to cut it into 4 equal parts and add it to salted boiling water. You need to cook for about 3-4 minutes, and then add the fish and pepper there. Next comes bay leaf and lemon. The fire should be minimal, and the cooking process itself should last no more than half an hour.
The cooked fish can be placed on a plate, poured with oil and decorated, for example, with potatoes or herbs.

Pollock meat is quite easy to cook, but, as with any other business, you need to approach this process extremely responsibly and carefully. It is very important to follow all established proportions and rules and approach cooking with soul. It is then that the dish will turn out truly tasty and of high quality, and guests or family members will remain satisfied and well-fed.

To learn how to cook fried pollock, watch the following video.