How many calories are in fried pollock, boiled and baked?

Dietary properties:

How many calories are in fried pollock, what dietary properties it has, all this is of great interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the following article.

So:

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 it.

Although it is considered a, let’s say, second-class fish, this fish is very healthy, especially since it 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 this fish, 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 is caught in the seas in the north, it 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.

Of the microelements, it is worth noting chromium and cobalt. Chromium is necessary for the activation of certain enzymes responsible for heredity. Cobalt is necessary for blood restoration, for regulating carbohydrate and lipid metabolism.

Calorie analysis

The table provides a list of ingredients most often included in fried pollock dishes and an analysis of their calorie content.

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 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.

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;
• mayonnaise – 150 ml;
• spices - two tables. spoons;
• egg;
• salt;
• asparagus – 150 g;
• purified vegetable oil – 50 ml;
• greenery;
• sifted flour - one table. spoon.

Preparation:

1. 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.
2. Let's gut the fish. Let's wash it thoroughly.
3. Cut the pollock into medium-sized portions. You can sprinkle them with lemon juice to rid the pollock of its specific smell.

   

4. Place mayonnaise in a bowl.

   

5. Add an egg to the mayonnaise.

   

6. Add spices to the egg with mayonnaise.

   

7. Wash and dry the greens. Let's chop it finely.
8. Add half of the chopped greens to the batter ingredients.

   

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9. Now add the sifted flour.

   

10. Stir the batter until it has a homogeneous structure. It will be runny. If you want a thicker batter, add more flour.
11. Add salt to the batter.

    

12. Let's stir it well.
13. In a frying pan, heat the refined vegetable oil.
14. Dip all the pieces of fish one by one in the batter thoroughly and place them in a frying pan.

    

15. This is how we laid out all the pieces of pollock.

    

16. Pour the remaining batter into the pollock.
17. Fry the fish pieces for fifteen minutes on a high burner level, covering the pan with a lid.
18. Then, using a wooden spatula, carefully, so as not to damage the integrity of the fish pieces, turn them over.
19. Fish steaks should be golden brown on the fried side.
20. Sprinkle the fish with chopped herbs.

    

21. Place asparagus on top of the fish. Frozen food does not need to be thawed first.

    

22. Cover the frying pan with a lid and fry the pollock steaks with asparagus on a medium burner for fifteen minutes.

    

23. Ready! You can treat your household!

How is pollock useful for weight loss?

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 this fish, it is the low calorie content that allows you to quickly fill up and at the same time keep in 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 it 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 fish, 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.

Percent Daily Value

The percentage of BJU from the daily value in 100 g serving of fried fish is: 20% protein, 12% fat, 0.2% carbohydrates. In 100 g of fried pollock, the contribution of BZHU to caloric content is equal to: 50% proteins, 49% fats, 1% carbohydrates.

According to the recommendations of doctors, the contribution of BJU to calorie content should be close to the following indicators: 30% of calories come from fats, 12% from proteins, 58% from carbohydrates.

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2 comments

1. 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.
2. 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.

Heat treatment and calorie content of pollock: is there a connection?

In Soviet canteens, the main dish on Thursday was boiled pollock. The calorie content of such a dish is pleasantly surprising, since it is only 73 kilocalories per 100 g of product.

The calorie content of boiled pollock slightly exceeds the nutritional value of raw fish fillet - by only one unit. Boiling is the best way to quickly and tasty cook fish. Pollock can be defrosted quickly. It is enough to immerse the fish carcasses in filtered water for 10-15 minutes.

Cooking takes only a few minutes. If you are a supporter of proper or dietary nutrition, boiled pollock can be eaten without a side dish. Otherwise, take care to prepare a healthy and low-calorie side dish. The ideal choice would be mashed potatoes or boiled rice. Fresh herbs and lemon slices will help highlight the taste of white fish fillet.

Is everything fried harmful?

Most nutritionists say that in order to lose weight or improve your health, it is better to give up fried foods. Such a statement cannot be considered an axiom, since people have found a refutation of it - this is fried pollock. Its calorie content per 100 grams is about 72 kilocalories. But this is provided that you fry the fillet in refined vegetable oil with a slight addition of sour cream with a minimum percentage of fat content.

Many housewives love to surprise their household members. To give fried fish an appetizing golden crust, you can cook it in flour batter. The calorie content of pollock fried in flour is slightly higher and amounts to 127 kilocalories.

If you are still preparing egg batter, then fried pollock is no longer considered a dietary dish. The calorie content of such an appetizing dish increases sharply to 260 kilocalories.

On a note! You can make tender, incredibly tasty and healthy cutlets from pollock fillet. If you do not add high-calorie ingredients to the minced fish, the nutritional value of the cutlets will not exceed 150 kilocalories.

Nutritionists say that the calorie content of fried pollock largely depends on the method of its preparation and the use of additional products. Pay special attention to the oil. Fish should not swim in it like in a pond. And to get rid of excess oil, after frying, pieces of pollock are laid out on a paper towel for just a couple of minutes.

Stew, steam – what do we choose?

There is an opinion that the healthiest dishes are those that have been prepared by steaming. This is true, since products retain all their beneficial properties when processed with steam. In addition, pieces of pollock will not fall apart, which cannot be avoided when boiling fish fillets.

Please note that the calorie content of steamed pollock is quite low and amounts to 80 kilocalories per 100 g of product. But not everyone likes bland dishes.

There is another option - stewed pollock. The calorie content of this dish is approximately 78 kilocalories. The nutritional value increases if you added fermented milk products, sauces or vegetables during cooking.

Add carrots, onions and herbs, and the usual fish dish will sparkle with new flavor colors. But its calorie content will increase slightly - up to 102 kilocalories.

It is convenient to cook stewed fish in a slow cooker. Many housewives use this same gadget to steam food. Pollock fillet can also be deliciously baked in the oven. For variety, it is prepared on a bed of vegetables, under a lemon marinade, with tomato.

On a note! Please note that sauces and marinades increase calorie content. Fish fillets that have been heat-treated in their pure form have the lowest nutritional value.

If you like baked pollock, use foil to cook it. This way you will preserve all the beneficial properties of the fish and its juiciness.

On a note! For those who have forgotten, we remind you that freshly squeezed lemon juice helps get rid of the pungent fishy smell.

To satisfy the feeling of hunger, it is better to serve pollock in combination with a side dish. The taste of this fish is neutral, so it is in perfect harmony with cereals and vegetables. If you're counting calories, pay special attention to the side dish. It is better to bake or steam vegetables. Choose low-calorie cereals.

Energy value per 100 g

The table shows the caloric content of fried pollock in comparison with fish prepared by alternative methods.

Fish fillet in dietary nutrition

Anyone 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 those losing weight due to its complete absence of carbohydrates and minimal fat content. For a detailed table of calorie content for other types of fish, see our publication.

There are many original dishes based on this fish, so you can experiment every day and enjoy the wonderful taste without feeling heavy or uncomfortable. It is worth considering that during intense exercise or leading an active lifestyle, it is necessary to combine lean fish with more nutritious foods.

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