Counting calories and choosing a method of heat treatment for pollock
Let's say right away that a hundred-gram serving of fresh pollock contains seventy-two kilocalories. This indicator tells us that such fish can be included in the diet menu. But we don’t eat fish fresh, and during heat treatment its energy value changes.
Most often, pollock is fried. How many calories are in fried pollock fish? On average, this figure ranges from one hundred twenty-five to one hundred and forty kilocalories. It all depends on the recipe. For example, how many calories are in fried pollock with flour? A one-hundred-gram portion of fish prepared in this way contains one hundred twenty-seven kilocalories.
How many calories are in fried pollock in batter? The calorie content varies depending on the components of the batter. So, if we talk about traditional batter consisting of flour and eggs, then the calorie content of pollock will be one hundred and forty-five kilocalories. But when using a batter made from eggs, butter, flour and mayonnaise, the calorie content of the fish increases to two hundred and sixty kilocalories.
On a note! How many calories are in a fried pollock cutlet? A 100-gram serving of this treat contains one hundred and thirty-seven kilocalories, so you can safely include it in your diet menu.
But still, nutritionists advise not to fry pollock for a diet, but to bake it in an oven. In such fish, all the “usefulness” is preserved, and its calorie content is only one hundred and two kilocalories per hundred grams.
If the energy value of fried and baked pollock seems high to you, choose other methods of heat treatment of fish. And the best option is boiling and steaming. This fish is both low-calorie and healthy. A one hundred gram portion of pollock, cooked in the classic way - on the stove, as well as in a double boiler, will contain seventy-nine kilocalories.
If the pollock is frozen, defrost it naturally first. Then cut off the fins, tail and head. Gut the fish and rinse thoroughly. Now you can cut the pollock into portions.
Dip the pieces of pollock into boiling water. Add peppercorns, bay leaves, and salt to the pan. Boil the fish for ten minutes. And when cooking pollock in a double boiler, increase the time to fifteen to twenty minutes.
For a dietary diet, pollock stewed with assorted vegetables is also considered an ideal dish. For vegetables, choose tomatoes, onions and carrots. And complement the finished fish with chopped herbs. A one hundred gram serving of this dish contains fifty kilocalories.
Pollock is a treasure for our health!
Although this fish is inexpensive, it nevertheless has a lot of “usefulness”. Firstly, there is simply a huge amount of iodine in pollock. And without this element, normal activity of our thyroid gland is impossible. Secondly, the supply of mineral and vitamin complexes contained in pollock is truly rich. This fish is especially rich in B-group vitamins. Thirdly, pollock contains antioxidant components, as well as elements that lower blood sugar levels.
On a note! Pollock liver is considered more useful compared to cod.
Ideal fish for losing weight
It is difficult to overestimate the benefits of pollock for human health, since out of the entire vast fish family it is literally a storehouse of vitamins and microelements. Doctors recommend eating this fish for pregnant women and babies aged eight months and older.
Pollock is rich in vitamins of groups A, PP, B1, B2, B9, C, contains calcium, magnesium, phosphorus, sulfur, iron, potassium, cobalt, iodine, fluorine, sodium.
It should be noted that almost the entire amount of vitamin A is concentrated in the liver of fish. So if you have a need for vitamins of this particular group, it is better to specifically buy canned goods with this product.
Due to its unique composition, pollock liver is widely used even in cosmetology - in particular, in the production of anti-aging drugs.
What else will pollock please our body with?
- The iodine contained in fish is considered an excellent remedy for the prevention of thyroid diseases.
- Elements such as calcium, phosphorus and fluoride are responsible for ensuring that a person has strong teeth and a skeletal system.
- Vitamin C helps strengthen the immune system and improves tone.
- Potassium and sodium ensure the prevention of cardiovascular diseases, and cobalt promotes the absorption of iron and normalizes the condition of the circulatory system.
- If pollock is eaten regularly at least twice a week, this will ensure constant maintenance of normal blood sugar levels.
- Also, fish, mainly in its liver, contains Omega-3 and Omega-6 fatty acids. These valuable substances are responsible for stimulating brain function and stabilizing blood pressure, and also eliminate excess cholesterol.
Due to its extremely low calorie content, fish is perfect for people on diets. The fat content of the fillet is no more than 1 percent. At the same time, it contains practically no carbohydrates, but the protein content is extremely high!
Easily digestible proteins account for 16 percent of the total weight of fish. Thanks to this, pollock is respected by athletes who need large quantities of protein for serious physical activity.
Pollock with asparagus garnish
Let's fry the pollock in batter. As you have already seen, such fish does not provide us with many calories, so you can eat this dish during dieting periods. Asparagus is an ideal side dish for fried fish. You will receive both benefits from the treat and gastronomic pleasure.
Advice! For a dietary menu, choose mayonnaise with a low fat content.
Ingredients:
- pollock – 0.8 kg;
- spices - two tables. spoons;
- egg;
- salt;
- asparagus – 150 g;
- purified vegetable oil – 50 ml;
- greenery;
- sifted flour - one table. spoon.
mayonnaise – 150 ml;
Preparation:
- Let's start by preparing the fish. Let's cut off the fins. Then we cut off the head and also the tail. Don’t throw away these parts of the carcass, because you can cook delicious fish soup from them.
- Let's gut the fish. Let's wash it thoroughly.
- Cut the pollock into medium-sized portions. You can sprinkle them with lemon juice to rid the pollock of its specific smell.
- Place mayonnaise in a bowl.
- Add an egg to the mayonnaise.
- Add spices to the egg with mayonnaise.
- Wash and dry the greens. Let's chop it finely.
- Add half of the chopped greens to the batter ingredients.
- Now add the sifted flour.
- Stir the batter until it has a homogeneous structure. It will be runny. If you want a thicker batter, add more flour.
- Add salt to the batter.
- Let's stir it well.
- In a frying pan, heat the refined vegetable oil.
- Dip all the pieces of fish one by one in the batter thoroughly and place them in a frying pan.
- This is how we laid out all the pieces of pollock.
- Pour the remaining batter into the pollock.
- Fry the fish pieces for fifteen minutes on a high burner level, covering the pan with a lid.
- Then, using a wooden spatula, carefully, so as not to damage the integrity of the fish pieces, turn them over.
- Fish steaks should be golden brown on the fried side.
- Sprinkle the fish with chopped herbs.
- Place asparagus on top of the fish. Frozen food does not need to be thawed first.
- Cover the frying pan with a lid and fry the pollock steaks with asparagus on a medium burner for fifteen minutes.
- Ready! You can treat your household!
Pollock in batter with mayonnaise
Ingredients:
- Pollock 1 kg
- Mayonnaise 2 tbsp.
- Eggs 2 pcs.
- Salt to taste
- Dry spices to taste
- Vegetable oil 30 g
Preparation:
- 1. Wash the fish, remove scales and film. If the pollock is frozen, you need to defrost it in advance. Dry and cut into portions. Sprinkle with salt and dry fish spices.
- 2. Mix mayonnaise with beaten eggs and stir with a fork.
- 3. Place the frying pan in which we will fry on the fire to heat up. Pour some oil. Dip the fish into the batter and place it in a hot frying pan. Fry on both sides until cooked.
Dietary properties of pollock:
Everyone loves fish. Especially fried for some reason. And of everything that could be bought in a store in Soviet times, for some reason hake and pollock always come to mind. Maybe because there wasn’t much choice. To many, pollock seemed to be a second-class fish, although it seems to me that everyone loved fried pollock, although there were those who claimed that the meat of this fish was tasteless. Well, that's how to cook it! And even today, many people like to enjoy fried pollock, especially since you can buy this fish in almost any fish store. Maybe that’s why many people are interested in: what is the calorie content of fried pollock and what are the benefits of pollock for our health? But the benefits are not small.
Pollock is a bottom-dwelling pelagic cold-loving fish of the cod family, genus Pollock (theragra). The most common cod fish in the North Pacific Ocean. It is one of the main commercial fish in Russia. You can prepare many very tasty dishes from pollock.
Although pollock is considered a, let’s say, second-class fish, this fish is very healthy, especially since this fish is inexpensive and accessible to almost all segments of the population. And you don’t need any special culinary talents to fry or stew this fish. If we talk about the benefits of pollock, then we need to start with its excellent antioxidant properties and the fact that this fish perfectly regulates the sugar level in human blood.
Pollock is useful for people with thyroid diseases, useful for normalizing the functioning of the nervous system and digestive system. Naturally, all the beneficial properties of this fish are due to its composition. Like all fish that are caught in the seas in the north, pollock has a lot of vitamins. This is, of course, first of all, vitamin A, as well as B vitamins, vitamin PP, and many others. This fish is not offended by proteins, which, by the way, are easily digestible, and of course one cannot help but pay attention to microelements and polyunsaturated fatty acids.
Recipe? Recipe!
How to properly fry this fish? There are many recipes. Here are a few of them:
Fried pollock:
Products for two servings:
- Pollock - half a kilogram
- Vegetable oil –500 grams
- Salt and spices - to taste
- Flour - five tablespoons
- Four eggs
- Onions - three pieces
Cut the pollock fillet into pieces for frying. We clean the onions and cut them into cubes. Take a bowl or plate, break it and pour the eggs into it. Add the onion here and beat thoroughly. Make a mixture of flour, salt and spices. Roll the fish pieces in this mixture.
Take a frying pan and put it on the stove. When it gets hot, pour oil into it and lay out the pieces of fish. Fry until cooked, then pour in the prepared mixture of eggs and onions, reduce the heat and simmer a little. That's all! We eat for health. And let the relatively high calorie content of fried pollock not add extra pounds to us!
Pollock fried in a frying pan in sesame seeds:
- white sesame seeds - 50 g
- pollock fillet - 2-3 pcs
- eggs - 2 pcs
- vegetable oil
- pepper, salt
How to fry pollock in sesame seeds. Cut the thawed fillet into portions, rub with salt and pepper. Lightly beat the eggs and place the sesame seeds on a flat plate. First dip the fish pieces in the egg, then bread them in sesame seeds. Fry the fish in a frying pan with hot oil over medium heat until browned on both sides.
Fillet in batter
Ingredients:
- Pollock fillet – 500 g.
- Mayonnaise – 40 gr.
- Chicken egg – 3 pcs.
- Flour – 100-150 g.
- Spices for fish, salt - to taste.
Cooking time: ¾ hours.
Cooking time: 1 hour.
KBJU per 100 grams: calorie content – 153.8; proteins – 14.1; fats – 6.8; carbohydrates – 9.2;
Number of servings: 4-5 pieces.
Recipe with step-by-step photos:
- Clean the fish and cut into portions.
- Sprinkle the pieces with salt and spices and rub thoroughly.
- Prepare a batter consisting of beaten chicken eggs and mayonnaise. If you want, you can add dried herbs.
- Mix everything until smooth, and then add flour.
- Roll in the dry mixture, then add to the pan.
- In heated oil, fry alternately for 4-5 minutes. Make sure that the pollock parts in the pan do not burn.
How is pollock useful for weight loss?
Pollock is a healthy fish that is accessible to most people. Its use in medicine and dietetics is due to its high protein content, low calorie content and the presence of many elements necessary for human life.
When eating pollock, it is the low calorie content that allows you to quickly fill up and at the same time keep your shape. By regularly eating this fish, you can restore your slim figure and at the same time eat plenty and tasty. Of course, it is better to eat pollock with various side dishes that will “set off” its taste. Another advantage of this fish is its low price/
But moderation must be observed in everything. The most correct way to include pollock in your diet for weight loss is to consume it boiled or steamed. Fried foods or cooking fish in various sauces should be avoided, and portion sizes should be reasonable. This means that if you eat a very large amount of pollock, in which the amount of energy consumed in food exceeds the energy expended, as well as adding flour, butter and sunflower oil, sour cream and other high-calorie products to it during cooking, it is quite possible to gain excess weight.
More on the same topic:
- Elena Writes,
You also need to know how pollock should be cooked. Pollock meat is considered slightly dry, so the most suitable cooking method for it is stewing, as well as baking with hot seasonings, all sorts of vegetables, cheese, herbs and legumes. In addition, pollock can be fried and boiled. This fish is also steamed and even grilled.
Lada Writes,
Despite the relatively low cost, this type of cod is not inferior in the content of useful substances to other, more expensive types of fish. In addition, its calorie content is low. The only contraindication to eating pollock is its individual intolerance. This fish is included in various diets. Pollock needs to be cooked correctly. Frying will give the fish an excellent taste, but it cannot be called a completely safe method of heat treatment.
Calorie content of fried pollock
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.
Calorie content of fried pollock
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.
With a crispy crust
Ingredients:
- Fish fillet – 500 g.
- Chicken egg – 1 pc.
- Flour – 100 g.
- Oily product – 150 ml.
- Salt, spices - to taste.
KBJU per 100 grams: calorie content – 253.6; proteins – 12.7; fats – 19.4; carbohydrates – 7;
Cooking time: ½ hour.
Cooking time: ¾ hours.
Number of servings: 3-4 pieces.
Fried pollock in a frying pan:
- Thaw the fish, remove the fins, and clean the entrails. Cut into medium sized pieces.
- Add salt and spices. Dredge the pieces on all sides.
- Bread the product so that all the juices remain inside during cooking.
- Beat the egg and dip the workpiece in it. This will help make the crust browner.
- Heat the oily substance to medium temperature, lower the carcasses into it, keeping a short distance.
- It should take 2-3 minutes to fry each side. You need to ensure that a beautiful golden brown crust forms on the fish. As soon as this happens, the fried pollock is ready.
“Before you start cooking fish, you need to get rid of excess moisture. The less of it remains, the crispier the crust will be.”
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 then 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.
Marinated with carrots and onions
Ingredients:
- Pollock fillet – 1 kg.
- Onions – 3-4 pieces.
- Carrots – 1-2 pcs.
- Tomato paste – 3-4 tbsp./l.
- Flour – 100-150 g.
- Vegetable oil – 150 ml.
- Granulated sugar – 1 tsp.
- Apple cider vinegar – 1 d/l.
- Salt, spices - to taste.
Cooking time: 2-2.5 hours.
Number of servings: 7-8 pieces.
Cooking time: ½ hour.
KBJU per 100 grams: calorie content – 110; proteins – 10; fats – 6; carbohydrates – 3.
Step-by-step recipe with photos:
- Clean the fish, remove the entrails, and rinse the fish with cold water.
- Cut into medium-sized pieces, add salt and other spices to it.
- Leave the workpiece to soak for 0.5 hours. Then drain off the excess liquid.
- Roll the cubes in breading, then add to the heated oil.
- Fry until you get a golden brown crust.
- Meanwhile, grate the carrots, cut the onion, and sprinkle everything with granulated sugar.
- Fry the vegetable mixture over medium heat until golden brown.
- Dilute tomato paste in 0.5 cups of water, add to fried vegetables, simmer for 5-6 minutes.
How long is the correct time to keep a dish in the marinade?
- Pour the prepared marinade over the pollock pieces and leave to soak for 2 hours.
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 lay out the pieces of fish. Fry on each side until golden brown over moderate heat.
Delicious dietary dishes
Experts say that it is best to cook pollock using the simplest, most accessible methods, which will only emphasize its pleasant taste and will not add calories.
The taste of the fish is a little dry, so most often housewives prefer to bake it in the oven or stew it with vegetables.
Baked pollock in spicy sauce
For example, for baked pollock in spicy sauce you will need:
- fish fillet - 700 g;
- walnuts - 100 g;
- pickled cucumbers - 2 pcs. (small);
- sour cream - 4 tbsp. l.;
- salt, pepper, fresh herbs - to taste;
- butter - 10 g.
This preparation:
- The fish must be processed, all bones removed, and the fillets cut into medium-sized pieces. The pollock prepared in this way is salted and peppered, then fried in a frying pan in a small amount of oil until golden brown.
- At the same time, the sauce is being prepared. To do this, walnuts, herbs, cucumbers, sour cream and spices are thoroughly ground in a blender.
- The fried fish is laid out on a baking sheet greased with butter and sauce is poured on top.
- The oven should be preheated to 200 degrees. Bake for 25 minutes.
Pollock with vegetables in egg batter
You can also bake pollock with vegetables in egg batter.
- To do this, you need to cut 600-700 grams of fillet into pieces and sprinkle with two tablespoons of lemon juice.
- Then place them in a greased pan.
- On top are three tomatoes cut into circles, sprinkle everything with parsley, salt and pepper. Pour in two beaten chicken eggs.
- Bake for 20-25 minutes in an oven preheated to 200 degrees.
Pollock baked with carrots and onions
For fish baked with carrots and onions, you need:
- pollock - 1 pc. (medium size);
- onion - 1 pc.;
- carrots - 1 pc.;
- sour cream - 50 g;
- salt and pepper - to taste.
Cut the fully processed fish into medium-sized pieces, add salt and pepper. Cut one onion into ring halves, grate the carrots on a coarse grater and place them in layers in a greased form. We put pollock on them.
Pour sour cream and 3-4 tablespoons of boiling water over the fish. Cover the baking dish with foil and place in an oven preheated to 200 degrees for 25-30 minutes.
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 the fish and the egg. 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!
With creamy sauce
Ingredients:
- Fish – 400 g.
- Onion – 2 pcs.
- Garlic – 1-2 pcs.
- Cream 10% or sour cream – 200-250 ml.
- Butter – 100 g.
- Pepper, herbs - to taste.
KBJU per 100 grams: calorie content – 221; proteins – 15.1; fats – 15.4; carbohydrates – 5.3;
Cooking time: 20-30 minutes.
Cooking time: 1 hour.
Number of servings: 5-6 servings.
Recipe:
- Rinse the pollock fillet. Remove excess moisture using a paper towel.
- Cut the onion into half rings. Fry until light golden brown.
- Add finely chopped garlic to it.
- Place the fish pieces in the pan and fry for 2-4 minutes.
- Add cream and then leave to simmer.
- Bring the oil to a boil, wait 1-2 minutes. Turn it off.
- Remove the fish from the heat, add some pepper, herbs and bay leaf.
How long does it take to prepare a dish properly?
- After 10 minutes, remove excess and serve, adding a delicious side dish.
“Please note that it is not necessary to separate pollock carcasses into small pieces. If you want, fry them whole, but before doing so, remove all the seeds. If you decide to cook this way, then increase the time component of cooking pollock by half an hour. If you don’t have enough time to properly marinate the preparation for the dish, then simply rub it with spices.”
