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Steamed Pollock
Fish
Nutri-ScoreA

Steamed Pollock

Theragra chalcogramma

Clinical Encyclopedia

Steamed pollock is a lean fish known for its mild flavor and flaky texture, making it a popular choice for healthy meals. Rich in protein and low in fat, it provides essential nutrients beneficial for overall health.

Scientific NameTheragra chalcogramma
Region of OriginNorth Pacific Ocean
Popular Comparisons:
Steamed Pollock VS Alaska Plaice FilletSteamed Pollock VS Albacore TunaSteamed Pollock VS Albacore White TunaSteamed Pollock VS Albacore White Tuna LoinSteamed Pollock VS Amberjack Yellowtail FilletSteamed Pollock VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
80%
Fiber0g
Total23.0g
Protein
22g(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

✓High in protein, steamed pollock supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Contains omega-3 fatty acids, which are known to promote heart health and reduce inflammation in the body.
✓Rich in vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, making it a great option for weight management and healthy eating.

Possible Risks & Side Effects

!May contain trace amounts of mercury, so consumption should be moderated, especially for pregnant women and young children.
!Allergic reactions can occur in individuals sensitive to fish; caution is advised.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients. Pair with vegetables or whole grains for a balanced meal.

Smart Selection & Storage

How to Select

Choose pollock that is firm to the touch and has a fresh, mild smell. Avoid any fish with a strong odor or discoloration.

How to Store

Store fresh pollock in the refrigerator and consume within 1-2 days. Frozen pollock can be kept for several months.

Myths vs Realities

MythAll fish are high in mercury.+
RealityNot all fish contain high levels of mercury; species like pollock are generally low.
MythFish is not a good source of protein.+
RealityFish, including pollock, is an excellent source of high-quality protein.
MythSteaming fish removes its nutrients.+
RealitySteaming preserves nutrients better than many other cooking methods.

Healthy Recipes

Lemon Herb Steamed Pollock

A refreshing dish featuring steamed pollock infused with zesty lemon and fresh herbs, perfect for a light lunch or dinner.

Ingredients
  • 2 fillets of pollock
  • 1 lemon (zested and juiced)
  • 2 tablespoons of fresh parsley (chopped)
  • 1 tablespoon of olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix lemon juice, zest, olive oil, parsley, salt, and pepper.
  2. 2. Place the pollock fillets in a steamer and pour the mixture over them.
  3. 3. Steam for 10-12 minutes until the fish is cooked through and flaky.

Steamed Pollock with Ginger Soy Glaze

This Asian-inspired dish features steamed pollock drizzled with a savory ginger soy glaze, served with steamed vegetables.

Ingredients
  • 2 fillets of pollock
  • 2 tablespoons of soy sauce
  • 1 tablespoon of fresh ginger (grated)
  • 1 tablespoon of honey
  • 1 cup of mixed steamed vegetables (broccoli, carrots, bell peppers)
Instructions
  1. 1. Combine soy sauce, ginger, and honey in a small bowl.
  2. 2. Place pollock in a steamer and brush the glaze over the top.
  3. 3. Steam for 10 minutes and serve with mixed vegetables.

Mediterranean Steamed Pollock

A vibrant dish that combines steamed pollock with Mediterranean flavors, served with a side of quinoa.

Ingredients
  • 2 fillets of pollock
  • 1 cup of cherry tomatoes (halved)
  • 1/2 cup of olives (sliced)
  • 2 tablespoons of capers
  • 1 cup of cooked quinoa
Instructions
  1. 1. Place pollock in a steamer and top with tomatoes, olives, and capers.
  2. 2. Steam for 10-12 minutes until the fish is cooked through.
  3. 3. Serve over a bed of quinoa.

Cilantro Lime Steamed Pollock

A zesty and aromatic dish featuring steamed pollock with a cilantro lime dressing, perfect for a healthy dinner.

Ingredients
  • 2 fillets of pollock
  • 1 lime (juiced)
  • 1/4 cup of fresh cilantro (chopped)
  • 1 tablespoon of olive oil
  • Salt to taste
Instructions
  1. 1. Mix lime juice, cilantro, olive oil, and salt in a bowl.
  2. 2. Place pollock in a steamer and pour the cilantro lime dressing over it.
  3. 3. Steam for 10 minutes and serve immediately.

Steamed Pollock with Garlic and Spinach

A nutritious dish featuring steamed pollock paired with garlic sautéed spinach for a wholesome meal.

Ingredients
  • 2 fillets of pollock
  • 2 cups of fresh spinach
  • 2 cloves of garlic (minced)
  • 1 tablespoon of olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté garlic until fragrant.
  2. 2. Add spinach and cook until wilted.
  3. 3. Steam pollock for 10 minutes and serve over the garlic spinach.

Spicy Steamed Pollock Tacos

These flavorful tacos feature steamed pollock with a spicy seasoning, served in corn tortillas with fresh toppings.

Ingredients
  • 2 fillets of pollock
  • 1 tablespoon of chili powder
  • 1 teaspoon of cumin
  • 4 corn tortillas
  • 1/2 cup of cabbage (shredded)
  • 1 avocado (sliced)
Instructions
  1. 1. Season pollock with chili powder and cumin, then steam for 10 minutes.
  2. 2. Warm corn tortillas and fill with pollock, cabbage, and avocado slices.
  3. 3. Serve with lime wedges.

Steamed Pollock with Mango Salsa

A tropical dish featuring steamed pollock topped with a fresh mango salsa, ideal for summer meals.

Ingredients
  • 2 fillets of pollock
  • 1 ripe mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (seeded and minced)
  • Juice of 1 lime
Instructions
  1. 1. Mix mango, red onion, jalapeño, and lime juice in a bowl to create salsa.
  2. 2. Steam pollock for 10-12 minutes until flaky.
  3. 3. Top the steamed pollock with mango salsa before serving.

Herbed Steamed Pollock with Asparagus

A light and healthy dish featuring steamed pollock and asparagus, seasoned with fresh herbs.

Ingredients
  • 2 fillets of pollock
  • 1 bunch of asparagus (trimmed)
  • 1 tablespoon of dill (fresh or dried)
  • 1 tablespoon of lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Place pollock and asparagus in a steamer and season with dill, lemon juice, salt, and pepper.
  2. 2. Steam for 10-12 minutes until the fish is cooked and asparagus is tender.
  3. 3. Serve warm.

Steamed Pollock and Sweet Potato Mash

A comforting dish with steamed pollock served alongside creamy sweet potato mash for a nutritious meal.

Ingredients
  • 2 fillets of pollock
  • 2 medium sweet potatoes (peeled and cubed)
  • 1 tablespoon of butter
  • Salt and pepper to taste
Instructions
  1. 1. Steam sweet potatoes until tender, about 15 minutes, then mash with butter, salt, and pepper.
  2. 2. Steam pollock for 10 minutes and serve alongside the sweet potato mash.

Thai Coconut Steamed Pollock

A flavorful dish featuring steamed pollock cooked in a fragrant coconut milk sauce with Thai spices.

Ingredients
  • 2 fillets of pollock
  • 1 cup of coconut milk
  • 1 tablespoon of red curry paste
  • 1 tablespoon of fish sauce
  • Fresh basil for garnish
Instructions
  1. 1. In a bowl, mix coconut milk, red curry paste, and fish sauce.
  2. 2. Place pollock in a steamer and pour the coconut mixture over it.
  3. 3. Steam for 10-12 minutes and garnish with fresh basil before serving.

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 preserve nutrients, but it can also be baked or grilled.

What are the nutritional benefits of pollock?

Pollock is rich in protein, omega-3 fatty acids, and essential vitamins and minerals.

Can I eat pollock if I'm allergic to fish?

No, individuals with fish allergies should avoid pollock and other fish.

How often can I eat pollock?

It can be consumed several times a week, but moderation is key due to potential mercury content.

What dishes can I make with pollock?

Pollock can be used in fish tacos, soups, or served with vegetables.

Is frozen pollock as nutritious as fresh?

Yes, frozen pollock retains most of its nutrients and is a convenient option.

What is the best way to season pollock?

Light seasoning with herbs, lemon, or spices enhances its mild flavor without overpowering it.

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Comparisons
Steamed Pollock vs Alaska Plaice Fillet Steamed Pollock vs Albacore Tuna Steamed Pollock vs Albacore Tuna
Nutrients
Protein in Steamed Pollock Calories in Steamed Pollock Vitamin-c in Steamed Pollock Magnesium in Steamed Pollock
Featured Guides
Health Benefits of Steamed Pollock Healthy Recipes with Steamed Pollock