For unknown reasons, it turned out that the pollock is often considered a "low-grade" fish, as a result of which it is avoided, preferring salmon and sturgeon, tilapia, and pangasius. However, this is extremely unwise: first and foremost, pollock is emitted by nutritionists because of its low fat content, but this is not the only reason why it should be included in the daily diet. What positive qualities does this fish possess and how to prepare it correctly in order to extract the best for the organism from the pollock?
Pollock - benefit or harm to the body?
It is noteworthy that the fillets of this fish are often used to create ... crab sticks. The meat is chopped as small as possible, and then formed: this technology is called surimi. In addition to the pollock, fillets of other representatives of the “white” breed may also be present - for example, herring. Perhaps such a “snag” on the part of the producer is not the worst thing that can happen, since the positive qualities of the pollock in some indicators are a cut above crab meat.
- Like any fish, first of all it is an excellent source of Omega-3 and Omega-6 polysaturated fatty acids: this is a rare fat that should not be feared. On the contrary, its deficiency actively affects first the condition of the skin, nails and hair, and then the cardiovascular system. The task of these elements is to prevent the appearance of cholesterol plaques, as well as the proper course of metabolic cellular processes. It is noteworthy that the highest concentration of Omega is in the fish liver.
- Vitamins A and E, which are also present in the chemical composition of pollock (10 μg and 0.1 mg, respectively), are strong natural antioxidants that protect cells from premature aging, regulate sugar jumps and its level, and also affect the blood composition in general . Medical professionals particularly highlight the ability of this element to resist viral and fungal infections. Thus, an indirect effect on all internal systems.
- The greatest amount of vitamin A is observed in the pollock liver, as a result of which it is often called the most valuable part of this fish, which involuntarily leads to a comparison with cod. However, the benefits and harms of the pollock liver go hand in hand - huge reserves of vitamin A, an impressive proportion of phosphorus, responsible for bone health, nicotinic acid, affecting the nervous system so powerfully that its effectiveness is comparable with chemical preparations. But on the reverse side of the medal there is a negative effect of the by-product on the digestive system, as a result of which it is contraindicated in case of violations of the gastrointestinal tract, as well as mucosal lesions.
- Iodine is a component whose share is incomparable with that in sea kale, but still contained in an amount sufficient to prevent its deficiency (150 μg), as well as to improve the condition of people with thyroid problems. For this reason, pollock is recommended even for baby food (from 8 months) to compensate for the natural lack of iodine in the child’s body. And in tandem with selenium, it contributes to the removal of salt deposits and heavy metals.
- Cobalt is an element that is not often mentioned in the description of other foods, because it has a small number of sources, including pollock. His help is invaluable when he works in conjunction with iron, because it contributes to its better absorption. Smaller tasks of cobalt are to maintain the normal chemical composition of blood and the blood circulation process, participate in the synthesis of vitamin B12, reduce the degree of irritability, fatigue, thereby regulating the work of the nervous system.
- In addition to the elements already listed, pollock contains niacin and folic acids, calcium and magnesium, fluorine, and zinc. All this makes this fish useful for people of any age, but in particular it is indicated for use by the elderly, as well as children and adolescents, whose body needs a lot of vitamins and trace elements.
Separately, it is worth paying attention to the pollock roe: the benefit and harm of this part of the fish is rarely spoken of, because the old stereotype about its unattractiveness still holds, while the pollock roe has long ceased to be something replacing the more expensive caviar options. However, there are many of the same fatty acids that cleanse the vessels, ascorbic acid, sodium, vitamin PP, protein (28 g per 100 g of caviar). The calorie content of the product - only 132 kcal per 100 g, the proportion of fat - 1.8 g, which makes it an excellent dietary option for everyday and for the holiday table. Negative features of the product can manifest only in case of individual intolerance, as well as in the case of an excess of chemical additives or after the expiration date, so the choice of pollock roe should be approached with special attention.
Who can not eat this fish?
If we talk about the negative features of this fish, then most often they were found in persons who have an allergic reaction to fish and seafood, as a result of which fillets and liver are prohibited, as well as being too active to use, which often leads to poisoning. However, there are several other nuances that you need to know.
- A high percentage of salt contained in pollen can damage the damaged mucosa, so it is advisable to boil or stew the fish in large amounts of water for gastritis and peptic ulcer. The same salt can have a negative effect on blood pressure with a tendency to increase it, but this point is still not fully confirmed.
- Pollock is a fish that lives on the bottom, as a result of which harmful and even toxic microorganisms are constantly present in its gills. Thus, it is necessary to clean and thermally process the product very well before it is consumed, no matter how the manufacturer assures his efforts in preparing the carcass for sale.
In general, if we compare the benefit and harm of pollock (liver, caviar, fillet), then, of course, the latter is practically insignificant, but it can increase many times over if the storage time is not observed and the fish are not sufficiently cleaned, then if not cooked properly. Therefore, pay attention to the selection and subsequent steps to process the product.
Preparing pollock with benefits: professional advice
If we turn directly to the “technical characteristics” of this fish, it becomes clear why healthy food supporters are located there: 100 g of pollock contains only 0.9 g of fat and not a drop of carbohydrates. The proportion of protein is 15.9 g, and the approximate caloric value of a piece in 100 g is 77 kcal. To extract all the best qualities from it, you need to follow some rules.
- Pollock is poorly stored (if not overloaded with preservatives), so it is sold in ice glaze, whose volume should not be more than 4%, otherwise it is impossible to track the freshness of the fish. And this will directly affect its taste and quality. At the same time defrosting should occur slowly, without influence from the outside.
- The best way to treat pollock is boiling, steaming, or stewing. It is undesirable to fry it, because the dish will be very dry, and because half of the positive properties will be lost instantly. If you want a crisp crust, you'd better set the grill mode in the oven.
- Cooking pollock recommended fresh, not the last few cycles of freezing, defrosting, which kill all possible "live" elements. In addition, this fish becomes tasteless.
The use of pollock fish is invaluable, and the harm is minimal, and most of it can be avoided if you go shopping and prepare the product responsibly. This excellent dietary option can be a good basis for any hot meal and take pride of place in your diet, both on weekdays and on holidays.