Salted Pollock
Theragra chalcogrammaClinical Encyclopedia
Salted pollock is a popular fish known for its firm texture and mild flavor, often used in various culinary dishes. It is rich in protein and low in fat, making it a nutritious option for many diets.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best prepared by soaking to reduce saltiness, then grilled, baked, or used in soups and stews.
Smart Selection & Storage
Choose salted pollock that is firm and has a clean, ocean-like smell. Avoid any with discoloration or off-odors.
Store in a cool, dry place. Once opened, refrigerate and consume within a few days.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Promote cardiovascular health and reduce inflammation.
"Salted pollock is a key ingredient in many traditional dishes around the world, especially in Asian cuisines."
Myths vs Realities
Healthy Recipes
Salted Pollock Salad with Quinoa and Avocado
A refreshing salad combining the rich flavors of salted pollock with protein-packed quinoa and creamy avocado, perfect for a light lunch.
- 200g salted pollock, flaked
- 1 cup cooked quinoa
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, flaked salted pollock, diced avocado, cherry tomatoes, and red onion.
- 2. Drizzle with olive oil and lemon juice, then toss gently to combine.
- 3. Season with salt and pepper to taste, and serve chilled.
Baked Salted Pollock with Lemon and Herbs
A simple yet flavorful baked dish featuring salted pollock, enhanced with fresh herbs and zesty lemon, ideal for a healthy dinner.
- 2 fillets of salted pollock
- 1 lemon, sliced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 180°C (350°F).
- 2. Place the salted pollock fillets on a baking tray lined with parchment paper.
- 3. Drizzle with olive oil, top with lemon slices, and sprinkle with parsley, salt, and pepper. Bake for 15-20 minutes until cooked through.
Salted Pollock Tacos with Cabbage Slaw
Delicious and healthy tacos filled with flaked salted pollock and a crunchy cabbage slaw, perfect for a quick weeknight meal.
- 200g salted pollock, cooked and flaked
- 4 small corn tortillas
- 1 cup green cabbage, shredded
- 1/2 cup carrots, grated
- 2 tablespoons lime juice
- 1 tablespoon cilantro, chopped
- Salt to taste
- 1. In a bowl, mix the shredded cabbage, grated carrots, lime juice, cilantro, and salt to create the slaw.
- 2. Warm the corn tortillas in a skillet over medium heat.
- 3. Assemble the tacos by placing flaked salted pollock on each tortilla, topping with cabbage slaw, and serve immediately.
Salted Pollock and Vegetable Stir-Fry
A vibrant stir-fry featuring salted pollock and a medley of colorful vegetables, served over brown rice for a nutritious meal.
- 200g salted pollock, cut into bite-sized pieces
- 1 cup bell peppers, sliced
- 1 cup broccoli florets
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cups cooked brown rice
- 1. Heat sesame oil in a large skillet over medium-high heat. Add the salted pollock and cook until slightly golden.
- 2. Add the bell peppers, broccoli, and carrots, and stir-fry for 5-7 minutes until vegetables are tender.
- 3. Stir in soy sauce, mix well, and serve over cooked brown rice.
Salted Pollock and Sweet Potato Cakes
Crispy and nutritious cakes made from salted pollock and sweet potatoes, perfect as an appetizer or a light meal.
- 200g salted pollock, flaked
- 1 medium sweet potato, cooked and mashed
- 1/4 cup breadcrumbs
- 1 egg, beaten
- 1 tablespoon fresh dill, chopped
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix the flaked salted pollock, mashed sweet potato, breadcrumbs, beaten egg, dill, salt, and pepper until combined.
- 2. Form the mixture into small patties.
- 3. Heat olive oil in a skillet over medium heat and fry the patties until golden brown on both sides, about 3-4 minutes per side.
Salted Pollock and Spinach Frittata
A protein-rich frittata featuring salted pollock and fresh spinach, perfect for a healthy breakfast or brunch.
- 200g salted pollock, flaked
- 4 eggs
- 1 cup fresh spinach, chopped
- 1/4 cup milk
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 180°C (350°F).
- 2. In a bowl, whisk together the eggs, milk, salt, and pepper.
- 3. Heat olive oil in an oven-safe skillet, add the spinach and cook until wilted. Stir in the flaked salted pollock, then pour the egg mixture over the top.
- 4. Cook on the stovetop for 2-3 minutes, then transfer to the oven and bake for 15-20 minutes until set.
Salted Pollock Sushi Rolls
Healthy homemade sushi rolls filled with salted pollock and fresh vegetables, perfect for a fun and nutritious meal.
- 200g salted pollock, flaked
- 2 cups sushi rice, cooked
- 4 sheets nori
- 1 cucumber, julienned
- 1 avocado, sliced
- Soy sauce for dipping
- 1. Lay a sheet of nori on a bamboo sushi mat, spread a thin layer of sushi rice over it, leaving a border at the top.
- 2. Place flaked salted pollock, cucumber, and avocado in a line across the rice.
- 3. Roll the sushi tightly, slice into pieces, and serve with soy sauce.
Salted Pollock and Chickpea Stew
A hearty and nutritious stew featuring salted pollock and chickpeas, packed with flavor and perfect for a comforting meal.
- 200g salted pollock, cut into chunks
- 1 can chickpeas, drained and rinsed
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- 2 cups vegetable broth
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add diced tomatoes, chickpeas, cumin, salt, and pepper, and cook for 5 minutes.
- 3. Pour in vegetable broth and bring to a simmer. Add salted pollock and cook for an additional 10 minutes until the fish is cooked through.
Salted Pollock and Zucchini Noodles
A light and healthy dish featuring spiralized zucchini noodles topped with flaked salted pollock and a tangy lemon sauce.
- 200g salted pollock, flaked
- 2 medium zucchinis, spiralized
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 tablespoon capers
- Salt and pepper to taste
- 1. In a skillet, heat olive oil over medium heat. Add spiralized zucchini and sauté for 2-3 minutes until just tender.
- 2. Stir in flaked salted pollock, lemon juice, capers, salt, and pepper, and cook for an additional 2 minutes.
- 3. Serve warm, garnished with fresh herbs if desired.
Salted Pollock and Cauliflower Rice Bowl
A nutritious bowl featuring salted pollock served over cauliflower rice, topped with fresh vegetables and a light dressing.
- 200g salted pollock, flaked
- 2 cups cauliflower rice
- 1 cup bell peppers, diced
- 1/2 cup green onions, sliced
- 2 tablespoons tahini
- Juice of 1 lime
- Salt and pepper to taste
- 1. In a skillet, sauté cauliflower rice over medium heat until tender, about 5 minutes.
- 2. In a bowl, combine tahini, lime juice, salt, and pepper to create a dressing.
- 3. Assemble the bowl by layering cauliflower rice, flaked salted pollock, diced bell peppers, and green onions, then drizzle with dressing.
Frequently Asked Questions (FAQ)
Is salted pollock healthy?
Yes, it is high in protein and contains essential nutrients, but watch for sodium content.
How should I store salted pollock?
Keep it in a cool, dry place and refrigerate after opening.
Can I eat salted pollock raw?
It is generally recommended to cook salted pollock before consumption.
What dishes can I make with salted pollock?
You can use it in soups, salads, or as a filling for dumplings.
How do I reduce the saltiness of salted pollock?
Soak it in water for several hours before cooking.
Is salted pollock sustainable?
Check for certifications like MSC to ensure sustainable sourcing.
What is the difference between salted and fresh pollock?
Salted pollock has a longer shelf life and a different flavor profile due to the curing process.
Can I freeze salted pollock?
Yes, it can be frozen, but it is best used fresh for optimal flavor.