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Pollock boiled calories. Fish with onions and carrots

Pollock calorie content: 130 kcal.*
* average value per 100 grams, depends on the preparation method and type

One of the most nutritious and affordable fish is pollock. It is included in the menu during the recovery period after an illness, when losing weight or maintaining a healthy lifestyle.

The nutritional value of fish

Pollock refers to fish that are rich in protein and water, so they are easily absorbed by the body. The low calorie content of pollock (less than 75 kcal) is due to a small amount of fat - less than 1% per 100 g. In addition, there are no carbohydrates in the product, the protein content is about 16 g. Despite the low energy value, fish helps fight high cholesterol.

Pollock contains useful fatty acids, several groups of vitamins and a large number of minerals: sulfur, calcium, copper, iodine.

The fattest part of the fish is considered to be the liver (more than 450 kcal), fillet and caviar (131 kcal) must be included in the diet. The latter helps fight excess weight by speeding up the metabolism due to the high content of omega-6 and omega-3 acids.

Calories in fried, boiled, stewed pollock

You should not worry about weight gain with regular use of the product in question, however, special attention should be paid to the method of its preparation. The best option during a diet or medical nutrition- cooking or steaming (70 and 80 kcal, respectively).

The calorie content of stewed pollock is 70 kcal, and baked - 120 kcal.

In addition, you can cook fish cakes- useful and nutritious dish low fat (90 kcal). The calorie content of fried pollock is about 127 kcal. This figure increases with the addition of oils and sauces. If you eat boiled fish regularly, you can lower your blood cholesterol, speed up the process of removing harmful substances.

Pollock calorie table per 100 grams

You can find out how the energy value of fish changes depending on the method of preparation, and which part is best eaten during a diet, if you use the calorie table per 100 g.

Fish fillet in the diet

Everyone who wants to get rid of extra pounds should include fish in their diet. Pollock is affordable, and the properties and value of the species are in no way inferior to expensive ones. Nutritionists consider fillet an indispensable product for losing weight due to the complete absence of carbohydrates in it and the minimum fat content. See our publication for details.

There are many original dishes based on this fish, so you can experiment every day and enjoy the wonderful taste without feeling heaviness and discomfort. It should be borne in mind that with intense loads or leading an active lifestyle, it is necessary to combine lean fish with more nutritious foods.

Due to the valuable properties, the fish in question can be consumed without fear for the figure. A properly prepared product will diversify the menu, help restore strength and recharge your batteries for the whole day.

For most of the population of our country, pollock is known as "the fish that is always there." Moreover, because of the dryish taste, they began to consider it something like a second-class product. However, pollock belongs to the cod family, which in turn very eloquently and unambiguously “hints” at its high nutritional value and extreme utility for the human body ...

Pollock lives in cold Pacific waters and is considered the leader among its subspecies in terms of prey. But let's talk about the main thing - about the composition, calorie content and useful properties pollock ...

The composition and calorie content of pollock

The calorie content of 100 grams of pollock is about 72 Kcal (the figure is not exact, because each fish is a “personality” that has its own taste preferences and appetite).

The benefits and harms of pollock

Useful properties of pollock

Having in its composition a significant amount of substances useful to humans, pollock is almost the most accessible fish for the general population. In cooking, pollock is very simple, does not require special frills, and at the same time perfectly regulates metabolic processes in the human body. In particular, this fish has pronounced antioxidant properties, and is also vital for diabetics (as a blood sugar regulator).

The combination of iodine and chromium in one product is an excellent opportunity for regulating the condition of patients with diabetes mellitus. Pollock should be a permanent dish in the diet of such patients, since chromium regulates lipid and carbohydrate metabolism, thereby actually normalizing blood sugar levels. In addition, being a stimulant for the production of certain enzymes, chromium can affect heredity.

As for the amount of iodine in the pollock carcass, there is plenty of it here so that, with regular use, you will forever forget about the deficiency of this trace element in the body (as well as problems with the thyroid gland). For to meet the daily human need for iodine, only 100 grams of pollock is required.

Note also that iodine is useful not only for the thyroid gland. Through the normalization of the production of thyroxine (hormone), this microelement regulates the work of the cardiovascular system, liver and central nervous system. Moreover, thyroxine serves as a regulator of the emotional state of a person! Therefore, with a lack of iodine, it is possible to develop a depressive state during the recovery period of a person after certain types of diseases.

In addition, pollock has a positive effect on the condition of the mucous membranes. digestive system and beneficially affects the balance of the nervous system. Referring to the fish of the northern seas, pollock contains vitamins that allow the human body to quickly recover from illness and injury. Pollock proteins are easily digestible, and the presence of fatty polyunsaturated acids (albeit in small quantities) improves the functioning of the gastrointestinal tract and liver.

The presence of cobalt in pollock (in 100 grams - 150% of the daily requirement) once again confirms the usefulness of this unique fish. For cobalt regulates carbon metabolism in the human body, promotes the absorption of iron (thus reducing the risk of anemia), and is also an important part of the blood coagulation mechanism.

Potassium makes pollock an excellent “removal” of excess fluid from the body. Fluorine strengthens bone tissue. Therefore, pollock is very useful for the elderly with “light” bones and frequent fractures. On top of that, pollock should be included in the diet of young children at least once a week for the natural prevention of caries.

And finally, the combination of phosphorus and potassium increases the efficiency of brain activity and favorably affects the acid-base balance.

Potential harm pollock

Pollock can harm a person only in two cases:

if a person has an individual intolerance to seafood and any fish
pollock will be caught in the waters of the oceans polluted with “chemistry” (which may well happen, given the recent events in Japan, near which it is caught most often)

Otherwise, pollock is completely and completely safe. Most importantly, do not give it to children before 8 months - there is a chance to "earn" an allergy.

Quick answer: the calorie content of boiled pollock is 79 kcal per 100 grams of product. The energy value of fish in other cooking options, see below.

This representative of the cod family is not as popular with cooks as its older cod brother, and in vain! The calorie content of pollock is really very low. And in terms of taste and nutritional qualities, it can give odds to many other types of fish.

Ideal fish for weight loss

It is difficult to overestimate the benefits of pollock for human health, because of all the vast fish fraternity, 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 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 fish liver. So if you have a need for vitamins of this particular group, it is better to purposefully buy canned food 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 please pollock our body?

Iodine contained in fish is considered an excellent tool for the prevention of thyroid diseases.
Elements such as calcium, phosphorus and fluorine are responsible for ensuring that a person has strong teeth and a skeletal system.
Vitamin C helps to strengthen the immune system and improves tone.
Potassium and sodium provide prevention of cardiovascular diseases, and cobalt promotes the absorption of iron and normalizes the state of the circulatory system.
If pollock is eaten regularly at least twice a week, this will ensure the 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 the work of the brain and stabilizing blood pressure, as well as leveling excess cholesterol.

Due to its extremely low calorie content, fish is great for dieters. The fat content of the fillet is no more than 1 percent. At the same time, there are practically no carbohydrates in it, but the protein content is extremely high!

Easily digestible proteins account for 16 percent of the total mass of fish. Thanks to this, pollock is respected by athletes who need protein in large quantities for serious physical exertion.

Pollock can do harm, but it concerns a rather narrow group of people. Fish protein often causes a reaction in allergy sufferers, so any kind of fish is prohibited for them. Also, caviar containing a large amount of salt is harmful. It is better to refrain from its use for people suffering from hypertension and peptic ulcers.

It will be difficult to find another product as useful and nutritious as pollock, which at the same time will have a similar fat content.

Calories per 100 grams raw fish is only 72 kcal.
A prepared piece of fish is thrown into boiling water. The water is slightly salted and a bay leaf is added to it for flavor. With this method of preparation, the calorie content of boiled pollock reaches only 79 kcal.
The energy value of steamed fish will be slightly higher. The calorie content of pollock for a couple in a slow cooker is 80 kcal per 100 grams.
Definitely dietary. stewed pollock- 75.5 kcal.
It can also be prepared from minced fish cutlets - less than 80 kcal.

If you cook pollock with a minimum addition of fat, then any ready meal will be low energy value Yu. For example, if you bake a fish in foil without adding oil, then the calorie content per 100 grams will be only 77 kcal. And the simplest recipe, according to which pollock needs to be boiled, was originally designed for a diet.

Boiled fish will not be to everyone's taste, many prefer to fry it. But the calorie content of fried pollock will not be as low as in the previous versions of its preparation.

The energy value of fish cooked in oil will be 100 kcal, and if it is rolled in flour or breadcrumbs - 127-135 kcal.
It is even tastier to cook fish in batter - 280 kcal.
Smoked pollock is high-calorie - 195 kcal per 100 grams.
Some believe that dried fish is dietary, but in fact, in terms of energy value, it leaves far behind the rest of its cooking options. The calorie content of dried pollock is 220 kcal.
It's much better with dried fish, its energy value is 127 kcal.

On the shelves of shops you can find canned pollock. In each case, the calorie content should be clarified by examining the label on the jar, which must indicate the composition of the product. For example, pollock with the addition of oil has an energy value of 149 kcal.

Also, pollock liver and roe are sold in the form of canned food, which should be discussed separately. Despite the overall low energy value of fish, its liver is several times more nutritious than meat. But this body is incredibly useful - the same fatty acids Omega-3 and Omega-6 it contains more than 30%.

And although there are 475 kcal in 100 grams of pollock liver, you should not immediately delete the product from your menu. When choosing canned food, pay attention to the composition: they should not contain anything but liver and salt.

Advice from nutritionist Irina Shilina
Pay attention to the latest method of weight loss. Suitable for those who are contraindicated in sports activities.

The calorie content of pollock caviar will not be so frightening - only 132 kcal per 100 grams. At the same time, the protein content in the same amount reaches 28 grams. But when buying caviar, you must remember that it is contraindicated in hypertensive patients, as well as those suffering from gastritis and peptic ulcers of the gastrointestinal tract. intestinal tract.

Often, pollock fillets or canned food from it are used to make salads. In these cases, the calorie content is always different, since not only the other ingredients of the dish are important, but also its dressing.

If you use, for example, sour cream, then two tablespoons of 20% dressing will add 86 kcal to the dish. A couple of tablespoons of mayonnaise will increase the overall energy value by 190 kcal. Vegetable oil in two tablespoons it already carries 260 kcal.

Delicious diet meals

Experts say that it is best to cook pollock using the simplest, most affordable methods that will only emphasize it. pleasant taste and add no calories.

By palatability the fish is a bit dry, so most often the housewives prefer to bake it in the oven or stew 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 from it, the fillet cut into medium-sized pieces. Pollock prepared in this way is salted and peppered, and then fried in a 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 carefully ground in a blender.
Fried fish is laid out on a greased butter baking sheet and top with sauce.
The oven must be preheated to 200 degrees. Bake 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 lemon juice.
Then put them in a buttered mold.
Top - three tomatoes cut into circles, sprinkle everything with parsley, salt, 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, salt and pepper. We cut one onion into halves of a ringlet, rub the carrots on a coarse grater and lay them in layers in a greased form. We put pollock on them.

Pour the fish with sour cream and 3-4 tablespoons of boiling water. Cover the baking dish with foil and put in an oven preheated to 200 degrees for 25-30 minutes.

Pollock in soy sauce

For pollock in soy sauce, you need to buy:

fish - 1 pc.;
soy sauce - 1 bottle;
onion - 2 pcs.

This preparation:

To begin with, the fish is infused in the marinade for half an hour. Thoroughly mix the carcass cut into medium pieces with onion rings, spices and pour soy sauce(150-200 grams).
Since the sauce itself is quite salty, no additional salt is needed.
After 30 minutes, we shift everything into a baking dish, pour the third part of the marinade there. It is advisable to cover the form with foil.
Bake for 30 minutes in an oven preheated to 200 degrees.

Another pollock recipe with spices will also help brighten up the diet while dieting. A whole processed fish (its size can reach 45 cm) must be rubbed with salt and pepper. From above, it is sprinkled with 5 grams of dried rosemary, poured with a tablespoon of olive oil and sprinkled with the juice of half a lemon. After that, the fish is wrapped in foil and baked in the oven for at least 20 minutes at 150 degrees.

Hello, dear readers, who monitor their health and the health of loved ones!

We can say with almost complete certainty that among you there are many admirers of fish and seafood dishes. Although, unfortunately, some have long had the wrong stereotype about all the variety available. sea fish called pollock, which is why it is not very popular among consumers. Indeed, at the end of the cooking process, this fish may be characterized by some dryness and tastelessness.

Therefore, the task below the presented information article will be to increase the role of pollock in the life of every person, regardless of social status and age.

Description

Despite the low level of importance of this food product as such, which is “always on sale”, pollock, belonging to the cod family, simply cannot be a second-rate fish.

Often, the common habitats of such a fish, growing up to 3 kg of live weight, are the deep cold northern waters of the Pacific and Atlantic oceans. In view of this, it gets to the shelves of fish outlets and shops from the Atlantic, Norway and Kamchatka to various types(frozen, fresh, canned, smoked and dried).

Fresh fish products in this case can only be pampered by residents of countries engaged in pollock fishing and export. The rest will have to be content with either a fresh-frozen variation (carcass, bracketed fillet, minced meat), or canned food (most often pollock liver and caviar are subject to canning). Under any circumstances, it is recommended to take such a fish product hermetically packed (carcasses and loin should be only in vacuum packaging), without obvious damage to the container.

pollock composition

As you know, pollock meat belongs to low-fat grade. But you should not consider it "poor" in terms of overall biochemical composition.

According to the results of numerous scientific studies, pollock fish contains (per 100 g of product):

Carotene, which maintains the level of visual acuity;
almost all B vitamins, from B1 to B9 (thanks to them, the correct process of the nervous system and tissue regeneration occurs, which at least guarantees the beauty and health of nails, hair, and skin integuments);
an obligatory component of pollock is ascorbic acid, which supports the activity of the human immune system in the fight against various viruses;
vitamins E and PP have a beneficial effect on the healing and formation of soft tissues;
omega fatty acids (3, 6, 9) help remove "bad" cholesterol, improve blood circulation and reduce high blood pressure. arterial pressure;
among macro- and microelements, iron, zinc, manganese, potassium, calcium, iodine, copper, chlorine, copper, cobalt, phosphorus, fluorine, sodium can be found in an ideal proportional combination.

Useful qualities of pollock

Pollock fish is considered the “younger brother” of cod, not only because of direct family ties, but also because of the list of useful characteristics.

In fact, the benefits of pollock are often underestimated. But nutritionists strongly recommend introducing its meat, liver and caviar into the diet, because pollock dishes provide:

Proper growth and development of all organs of the baby (this also applies to expectant mothers who are obliged to take care of the future of the child; at the same time, a pollock dish will help get rid of nausea, constipation and flatulence);
the beauty of hair, nails and skin (especially good fish meals for teenagers who need to remove acne from their faces; trace elements contained in pollock reduce the secretion of the sebaceous glands);
stop the aging process;
increasing the vitality of people of all ages (pollock is useful for athletes, intellectuals and generally active people);
avoid problems of the reproductive system;
strengthening the musculoskeletal system, in particular the strength of the teeth;
improving the work of the nervous and respiratory systems (therefore pollock is advised to be used by smokers suffering from chronic bronchitis and those who are subjected to systematic stress);
long-term preservation of visual acuity (it is recommended not to avoid eating cheaper than cod liver);
nutrition of muscle tissue;
increasing the protective properties of the body;
activation of hematopoietic processes and maintaining the elasticity of the walls of blood vessels (often pollock, in small quantities, is recommended for people with cardiovascular diseases);
"Starting" the stomach in the morning;
elimination of toxins and cleansing of the intestines, liver and kidneys from them (i.e., the body recovers even after taking antibiotics or severe alcohol intoxication);
maintaining iodine balance and preventing thyroid problems;
memory improvement and a surge of emotional “strength”;
stable blood glucose levels, which is especially important for diabetics.

Pollock contraindications

No matter how useful meat, caviar and pollock liver are, they can still
cause harm to human health. That is why it is important to take into account the nuances of the biological composition of fish.

It is worth noting that the most common cases of negative effects when eating this fish were recorded in humans:

With individual intolerance to seafood and fish in general;
with high blood pressure (due to the high content of selenium);
suffering from peptic ulcer (for the same reason; although too many table salt, which irritates the mucous membrane of the digestive tract, is still found in pollock roe).

And of course, you don’t even need to “stuff” boiled fish very young children who are under eight months old.

Pollack is potentially dangerous if caught from chemically contaminated areas. Therefore, the only confirmation of the "purity" of the product can only be a certificate of quality.

Pollock calorie content

For those who especially monitor each calorie consumed, you need to know that only depending on the chosen pollock dish, their number will either increase or decrease.

The initial point of the "dietary reference" is always the ratio of proteins, fats and carbohydrates in the product (the so-called energy b / w / y). In this case, it will be 88/11/0 percent. In a more understandable language, per 100 g of pollock is fixed:

Protein 16 g (or 64 calories);
fat 1 g (8 kcal);
carbohydrates 0 g, as well as calories.

The total calorie content of fresh fish is only 72 kcal. True, such an indicator can only be taken into account by amateurs. Japanese cuisine and sushi dishes.

Many consumers consider pollock sirloin cooking to be the most acceptable option for heat treatment. They say that the calorie content is low (only 79 units per 100 grams), and the cooking time is minimal. True, some cooks recommend adding additional herbs when boiling, so that you can put a side dish on the plate without fear of gaining extra centimeters to the waist.

Whoever has a double boiler at home, it will be a good helper when creating fish delights. The fact is that steamed pollock will become more juicy, acquire a delicate taste and aroma and will not gain excess calories at all (the maximum it will vary from 79 to 82 calories).

Most bright taste has, of course, a fried culinary variation of pollock. Only now the energy value will increase to almost 130 Kcal. But even in this case, there is an opportunity to "bring down" them somewhat. Just need to take for frying olive oil and do not send pieces of fish in a batter from cornmeal and egg yolk. It is better to replace corn with wheat, and refuse eggs altogether.

Another delicious dish is considered to be baked pollock in hard cheese on vegetable pillow. True, you should not get carried away with such a dish, because it is characterized by a fairly high calorie content (up to 170 units for every 100 g). And no sauce, no matter how sour, will fix things.

Pollack stewed with vegetables (with carrots, onions, bell pepper, herbs). It turned out that the latter do not add, but, on the contrary, “absorb” excess calories, characterizing the dish with only 56 calorie units.

Naturally, the most harmful and high-calorie are smoked and dried pollock, which is tasty, but can add at least 230 calories to the body contained in every 100 g of the product.

Watch the video on how to properly stew pollock with vegetables:

pollock for a couple rich in vitamins and minerals such as: vitamin PP - 23%, potassium - 16.8%, magnesium - 13.8%, phosphorus - 30%, iodine - 100%, cobalt - 150%, copper - 13%, fluorine - 17.5%, chromium - 110%

What is useful pollock for a couple

Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, stunted growth and mental development in children.
Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Fluorine initiates bone mineralization. Insufficient consumption leads to caries, premature abrasion of tooth enamel.
Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

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