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Canned Pollock
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Nutri-ScoreA

Canned Pollock

Theragra chalcogramma

Clinical Encyclopedia

Canned pollock is a convenient source of protein that retains many of the nutrients found in fresh fish. It is low in fat and provides essential vitamins and minerals.

Scientific NameTheragra chalcogramma
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
75%
Fiber0g
Total24.0g
Protein
23g(96%)
Fats
1g(4%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in high-quality protein, essential for muscle repair and growth.
✓Contains omega-3 fatty acids that support heart health and reduce inflammation.
✓A good source of vitamin B12, crucial for nerve function and red blood cell formation.
✓Low in calories, making it a suitable option for weight management.

Possible Risks & Side Effects

!High sodium content may pose risks for individuals with hypertension.
!Canned fish may contain BPA from the can lining, which could be harmful in large amounts.

How to Prepare & Consume

Best enjoyed heated or added to salads, casseroles, or pasta dishes. Rinse to reduce sodium content if necessary.

Smart Selection & Storage

How to Select

Choose cans that are not dented or rusted, and check the expiration date for freshness.

How to Store

Store in a cool, dry place. Once opened, refrigerate and consume within 3 days.

Myths vs Realities

MythCanned fish is not as nutritious as fresh fish.+
RealityCanned fish retains most of its nutrients and can be a healthy alternative.
MythAll canned fish is high in mercury.+
RealityPollock is generally low in mercury compared to larger fish.
MythCanned fish is only for emergencies.+
RealityCanned fish is a convenient and nutritious option for everyday meals.

Healthy Recipes

Canned Pollock and Quinoa Salad

A refreshing salad featuring canned pollock, quinoa, and vibrant vegetables, perfect for a light lunch or dinner.

Ingredients
  • 1 can of pollock, drained
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the drained pollock, cooked quinoa, cherry tomatoes, cucumber, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Spicy Canned Pollock Tacos

Delicious tacos filled with spicy canned pollock, topped with fresh slaw and avocado for a healthy twist.

Ingredients
  • 1 can of pollock, drained
  • 1 tablespoon sriracha
  • 1 teaspoon lime juice
  • 4 small corn tortillas
  • 1 cup cabbage slaw
  • 1 avocado, sliced
  • Fresh cilantro for garnish
Instructions
  1. 1. Mix the drained pollock with sriracha and lime juice in a bowl.
  2. 2. Warm the corn tortillas in a skillet until pliable.
  3. 3. Assemble the tacos by adding the spicy pollock, cabbage slaw, and avocado slices, then garnish with cilantro.

Canned Pollock Stuffed Bell Peppers

Colorful bell peppers stuffed with a savory mixture of canned pollock, brown rice, and spices, baked to perfection.

Ingredients
  • 2 bell peppers, halved and seeded
  • 1 can of pollock, drained
  • 1 cup cooked brown rice
  • 1/2 cup black beans, rinsed
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/4 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the drained pollock, cooked brown rice, black beans, cumin, and paprika.
  3. 3. Stuff the bell pepper halves with the mixture, top with cheese if desired, and bake for 25-30 minutes.

Canned Pollock and Vegetable Stir-Fry

A quick and nutritious stir-fry featuring canned pollock and a medley of colorful vegetables, served over brown rice.

Ingredients
  • 1 can of pollock, drained
  • 2 cups mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cups cooked brown rice
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat, add mixed vegetables and ginger, and stir-fry for 5-7 minutes.
  2. 2. Add the drained pollock and soy sauce, cooking for an additional 3 minutes until heated through.
  3. 3. Serve the stir-fry over cooked brown rice.

Canned Pollock and Sweet Potato Cakes

Crispy and flavorful cakes made with canned pollock and sweet potatoes, perfect as a healthy appetizer or snack.

Ingredients
  • 1 can of pollock, drained
  • 1 cup mashed sweet potatoes
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine the drained pollock, mashed sweet potatoes, breadcrumbs, egg, garlic powder, salt, and pepper.
  2. 2. Form the mixture into small patties.
  3. 3. Heat olive oil in a skillet and fry the patties for 3-4 minutes on each side until golden brown.

Canned Pollock and Avocado Toast

A nutritious twist on classic avocado toast, topped with seasoned canned pollock for added protein.

Ingredients
  • 1 can of pollock, drained
  • 1 ripe avocado
  • 2 slices whole grain bread
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole grain bread slices until golden brown.
  2. 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
  3. 3. Spread the avocado mixture on the toast, top with drained pollock, and sprinkle with red pepper flakes.

Canned Pollock and Spinach Frittata

A protein-packed frittata with canned pollock and fresh spinach, perfect for breakfast or brunch.

Ingredients
  • 1 can of pollock, drained
  • 4 eggs
  • 1 cup fresh spinach, chopped
  • 1/4 cup milk
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a bowl, whisk together eggs, milk, salt, and pepper.
  3. 3. Heat olive oil in an oven-safe skillet, add spinach and cook until wilted, then add the drained pollock and egg mixture, cooking until the edges set.
  4. 4. Transfer to the oven and bake for 15-20 minutes until fully set.

Canned Pollock and Chickpea Salad

A hearty salad combining canned pollock and chickpeas, dressed with a zesty lemon vinaigrette.

Ingredients
  • 1 can of pollock, drained
  • 1 can of chickpeas, rinsed
  • 1/2 red onion, diced
  • 1/4 cup parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the drained pollock, chickpeas, red onion, and parsley.
  2. 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Canned Pollock and Zucchini Noodles

A low-carb dish featuring zucchini noodles topped with a savory canned pollock sauce, perfect for a healthy dinner.

Ingredients
  • 1 can of pollock, drained
  • 2 medium zucchinis, spiralized
  • 1 cup cherry tomatoes, halved
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet, add garlic and cherry tomatoes, and sauté for 2-3 minutes.
  2. 2. Add the drained pollock and cook until heated through.
  3. 3. Toss in the spiralized zucchini and cook for an additional 2-3 minutes, seasoning with salt and pepper before serving.

Canned Pollock and Cauliflower Rice Bowl

A nutritious bowl featuring canned pollock served over cauliflower rice, topped with avocado and sesame seeds.

Ingredients
  • 1 can of pollock, drained
  • 2 cups cauliflower rice
  • 1 avocado, sliced
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame seeds
  • Green onions for garnish
Instructions
  1. 1. In a skillet, sauté cauliflower rice until tender, about 5-7 minutes.
  2. 2. Add the drained pollock and soy sauce, cooking until heated through.
  3. 3. Serve in a bowl, topped with avocado slices, sesame seeds, and green onions.

Frequently Asked Questions (FAQ)

Is canned pollock healthy?

Yes, canned pollock is a healthy source of protein and contains essential nutrients.

How should I store canned pollock?

Store unopened cans in a cool, dry place. Once opened, refrigerate and consume within 3 days.

Can I eat canned pollock straight from the can?

Yes, it is fully cooked and safe to eat directly from the can.

What are the health benefits of omega-3 in pollock?

Omega-3 fatty acids are known to support heart health, reduce inflammation, and improve brain function.

How does canned pollock compare to fresh pollock?

Canned pollock retains many nutrients but may have higher sodium levels compared to fresh.

Is canned pollock sustainable?

Yes, pollock is often sourced from sustainable fisheries, but check for certifications.

Can I use canned pollock in recipes?

Absolutely! It can be used in salads, soups, and casseroles.

What is the shelf life of canned pollock?

Unopened canned pollock can last for several years; check the expiration date for specifics.

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Comparisons
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Nutrients
Protein in Canned Pollock Calories in Canned Pollock Vitamin-c in Canned Pollock Magnesium in Canned Pollock
Featured Guides
Health Benefits of Canned Pollock Healthy Recipes with Canned Pollock