Steamed Pollock
Pollachius virensClinical Encyclopedia
Steamed pollock is a lean fish that is low in calories and high in protein, making it an excellent choice for a healthy diet. It is rich in essential nutrients and omega-3 fatty acids, contributing to heart health and overall wellness.
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
Steaming is the best method to preserve the nutrients and flavor of pollock. It can be seasoned with herbs and spices for added taste.
Smart Selection & Storage
Choose pollock that is firm to the touch and has a fresh, ocean-like smell. Avoid fish with a strong fishy odor.
Store fresh pollock in the refrigerator and consume within 1-2 days. Cooked pollock can be refrigerated for up to 3 days.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Promotes heart health and reduces inflammation.
"Pollock is one of the most consumed fish in the world, often used in fish sticks and imitation crab meat."
Myths vs Realities
Healthy Recipes
Herb-Infused Steamed Pollock with Quinoa Salad
This dish features steamed pollock infused with fresh herbs, served alongside a refreshing quinoa salad packed with vegetables.
- 2 fillets of steamed pollock
- 1 cup cooked quinoa
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup chopped parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Steam the pollock fillets until cooked through, about 8-10 minutes.
- 2. In a bowl, combine cooked quinoa, cucumber, cherry tomatoes, and parsley.
- 3. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss gently. Serve alongside the steamed pollock.
Spicy Steamed Pollock with Mango Salsa
Enjoy the delicate flavors of steamed pollock paired with a zesty mango salsa that adds a tropical twist.
- 2 fillets of steamed pollock
- 1 ripe mango, diced
- 1/4 red onion, finely chopped
- 1 jalapeño, minced
- 2 tablespoons lime juice
- 1/4 cup chopped cilantro
- Salt to taste
- 1. Steam the pollock fillets for about 8-10 minutes until flaky.
- 2. In a bowl, mix together mango, red onion, jalapeño, lime juice, cilantro, and salt.
- 3. Top the steamed pollock with the mango salsa and serve immediately.
Mediterranean Steamed Pollock with Spinach and Feta
This Mediterranean-inspired dish features steamed pollock served over a bed of sautéed spinach and topped with crumbled feta cheese.
- 2 fillets of steamed pollock
- 2 cups fresh spinach
- 1/4 cup crumbled feta cheese
- 1 tablespoon olive oil
- 1 clove garlic, minced
- Salt and pepper to taste
- 1. Steam the pollock fillets for 8-10 minutes until fully cooked.
- 2. In a skillet, heat olive oil and sauté garlic until fragrant, then add spinach and cook until wilted.
- 3. Serve the steamed pollock over the spinach, topped with feta cheese, salt, and pepper.
Lemon-Ginger Steamed Pollock with Broccoli
A light and zesty dish featuring steamed pollock flavored with lemon and ginger, served with steamed broccoli.
- 2 fillets of steamed pollock
- 1 tablespoon grated ginger
- 1 lemon, juiced
- 2 cups broccoli florets
- Salt and pepper to taste
- 1. Steam the pollock fillets with grated ginger and lemon juice for about 8-10 minutes.
- 2. In a separate pot, steam broccoli florets until tender, about 5 minutes.
- 3. Serve the steamed pollock with broccoli on the side, seasoned with salt and pepper.
Coconut Curry Steamed Pollock with Cauliflower Rice
A flavorful dish featuring steamed pollock in a creamy coconut curry sauce, served over cauliflower rice.
- 2 fillets of steamed pollock
- 1 cup coconut milk
- 1 tablespoon curry powder
- 1 cup cauliflower rice
- 1 tablespoon olive oil
- Salt to taste
- 1. In a saucepan, heat coconut milk and curry powder, then add the steamed pollock and simmer for 5 minutes.
- 2. In another pan, sauté cauliflower rice in olive oil until tender.
- 3. Serve the steamed pollock over cauliflower rice, drizzled with the coconut curry sauce.
Garlic and Herb Steamed Pollock with Asparagus
A simple yet elegant dish featuring steamed pollock with garlic and herbs, served with tender asparagus spears.
- 2 fillets of steamed pollock
- 2 tablespoons minced garlic
- 1 tablespoon mixed herbs (thyme, rosemary)
- 1 bunch asparagus
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Steam the pollock fillets with minced garlic and herbs for 8-10 minutes.
- 2. In a separate pot, steam asparagus until bright green and tender, about 4-5 minutes.
- 3. Serve the steamed pollock alongside asparagus, drizzled with olive oil, salt, and pepper.
Asian-Inspired Steamed Pollock with Bok Choy
This dish combines steamed pollock with bok choy and a soy-ginger sauce for a delicious Asian-inspired meal.
- 2 fillets of steamed pollock
- 2 cups bok choy, chopped
- 2 tablespoons soy sauce
- 1 tablespoon grated ginger
- 1 tablespoon sesame oil
- 1 teaspoon sesame seeds
- 1. Steam the pollock fillets with grated ginger for about 8-10 minutes.
- 2. In a skillet, heat sesame oil and sauté bok choy until wilted.
- 3. Drizzle soy sauce over the steamed pollock and bok choy, and sprinkle with sesame seeds before serving.
Steamed Pollock Tacos with Cabbage Slaw
Delicious steamed pollock served in corn tortillas with a crunchy cabbage slaw for a healthy taco night.
- 2 fillets of steamed pollock
- 4 corn tortillas
- 1 cup shredded cabbage
- 1/4 cup diced carrots
- 2 tablespoons lime juice
- Salt to taste
- 1. Steam the pollock fillets for 8-10 minutes until flaky.
- 2. In a bowl, combine cabbage, carrots, lime juice, and salt to make the slaw.
- 3. Assemble the tacos by placing steamed pollock in tortillas and topping with cabbage slaw.
Steamed Pollock with Tomato Basil Relish
A fresh and vibrant dish featuring steamed pollock topped with a homemade tomato basil relish.
- 2 fillets of steamed pollock
- 1 cup diced tomatoes
- 1/4 cup chopped basil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. Steam the pollock fillets for about 8-10 minutes until cooked through.
- 2. In a bowl, mix together tomatoes, basil, balsamic vinegar, salt, and pepper to create the relish.
- 3. Serve the steamed pollock topped with the tomato basil relish.
Steamed Pollock with Sweet Potato Mash
A comforting dish featuring steamed pollock served over creamy sweet potato mash, perfect for a healthy dinner.
- 2 fillets of steamed pollock
- 2 medium sweet potatoes, peeled and cubed
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Steam the pollock fillets for about 8-10 minutes until flaky.
- 2. Boil sweet potatoes until tender, then mash with olive oil, salt, and pepper.
- 3. Serve the steamed pollock over the sweet potato mash.
Frequently Asked Questions (FAQ)
Is steamed pollock healthy?
Yes, steamed pollock is low in calories and high in protein, making it a healthy choice.
How should I cook pollock?
Steaming is recommended to retain nutrients, but it can also be grilled or baked.
What are the benefits of eating fish?
Fish is a great source of omega-3 fatty acids, which are beneficial for heart health.
Can I eat pollock if I have a seafood allergy?
If you have a seafood allergy, you should avoid pollock and consult with a healthcare provider.
How can I store leftover steamed pollock?
Store in an airtight container in the refrigerator for up to 3 days.
What is the best way to season pollock?
Lemon, dill, and garlic are excellent seasonings for pollock.
Is pollock sustainable?
Pollock is generally considered a sustainable fish choice, but check for certifications.
How much protein is in steamed pollock?
Steamed pollock contains about 23 grams of protein per 100 grams.