Pollock fish is considered a universal product, since in addition to tender fillet, its liver and caviar are also consumed. Much is known about the benefits and harms of pollock, but not everyone is in a hurry to supplement the menu with this nutritious product, the cost of which is very affordable.
Material Content:
- 1 Chemical composition and calorie content of pollock
- 2 Benefits for a woman's body
- 3 What is useful fish for men
- 4 Useful properties of liver, pollock roe
- 5 Pollock for children: benefits and harms
- 6 How to cook pollock to preserve useful properties
- 7 Fresh Fish Selection Criteria
- 8 Contraindications and possible harm
Chemical composition and calorie content of pollock
The vitamin and mineral composition of fish is very diverse.
Useful components:
- omega-3 fatty acids;
- vitamins A, PP, B1, B2, B9;
- calcium;
- potassium;
- iodine;
- phosphorus;
- fluorine;
- selenium.
The high iodine content makes it possible to include the product in the diet of people with thyroid diseases. To satisfy the daily requirement of the element, 100 g of fillet is enough.
The calorie content of 100 g of meat does not exceed 72 kcal. The protein in its composition is almost completely absorbed by the body, and its amount is impressive - more than 16 g per 100 g of fillet.
The product is useful to everyone: children and adults, especially people who live in environmentally disadvantaged areas, or work in harmful enterprises.
Benefits for a woman's body
Such fish need to be eaten by teenage girls and adult women. During puberty or menopause, it will help regulate the hormonal system, balance the psycho-emotional state, provide the body with energy.
Regular consumption of pollock dishes helps:
- strengthen immunity;
- maintain vascular elasticity;
- to bring out the accumulated toxins and toxins;
- to establish the work of internal organs;
- slow down the aging process;
- improve memory;
- reduce the risk of cancer;
- strengthen the teeth and the skeletal system (especially relevant during the period of bearing and feeding the child, as the fetus takes a lot of calcium from the mother).
The nutrition of the future mother during pregnancy must include this fish. This will not only saturate the pregnant woman’s body with useful substances, but also play a positive role in the development of the fetal nervous and circulatory system. The fish fillet has a pleasant and delicate taste, so it usually does not cause nausea and vomiting in pregnant women, like other types of fish. But the liver and caviar to expectant mothers can only be eaten in limited quantities. In these products, an excess of retinol, and this can adversely affect the development of the fetus.
Read also:how to cook pollock
What is useful fish for men
Pollock is a must-eat for people who cannot give up the bad smoking habit. The product reduces the harm caused by nicotine to the body. A rich set of trace elements provides proper muscle nutrition and strengthens the skeleton. Therefore, fish is recommended to eat before heavy physical and psychological stress.
Pollock dishes are a good prevention of impotence and sexual weakness.
The high content of iodine and zinc helps to maintain the reproductive system in a satisfactory condition, ensures the normal functioning of the sex glands.
Useful properties of liver, pollock roe
Pollock liver is very rich in vitamin A and essential fatty acids, so it is recommended to eat it for vitamin deficiencies, thyroid problems, and myopia.
Pollock roe is non-nutritive and contains many vitamins and minerals. Its use helps to restore efficiency after serious illness or surgery, filling the lack of nutrients.
These products can be harmful only with excessive consumption, allergies or inflammation of the digestive tract.
When choosing canned food, you need to carefully read the labels on the label. Optimum composition: liver, salt, pepper, vegetable oil and bay leaf. Other additives will be superfluous. It is also desirable that the product be made from fresh rather than frozen fish.
Pollock for children: benefits and harms
The body of children requires a large number of trace elements, vitamins and other nutrients for the full development and growth. The beneficial properties of pollock fish fully meet these requirements.
Children, as a rule, do not like fish dishes, but pollock fillets are readily eaten. It is gentle with a pleasant taste and a mild odor.
Pollock meat is considered hypoallergenic, so it has been used as complementary foods since 7 months. For children under 3 years old, it is enough to give this filet once every 7 days.
Children are best served fish in the form of steam cutlets or meatballs, stewed or boiled. A high concentration of valuable elements has a beneficial effect on the condition of bones, teeth, hair, skin and nervous system.
How to cook pollock to preserve useful properties
It is best to eat pollock in boiled or stewed form and steam it. Such methods do not increase the calorie content of the product, so all dietary properties are fully preserved. A variety of dishes are prepared from tender tender boneless fillet. It can be casseroles, snacks, meatballs, meatballs, soups, broths.
Pollock fillet is cooked quickly. Before cooking, the head, fins, tail are cut from the carcass, the entrails are removed and cut into portioned pieces. You can buy ready-made fillet. In salted water, it is enough to cook it for 5-10 minutes.
If the taste of the fish seems fresh, the dish is served with hot sauces, lemon juice or herbs. During cooking, the product can not be salted.
Fried pollock is not the most healthy dish, but its calorie content is not so high - only 127 kcal. Therefore, sometimes fish can be fried, but serve it with stewed vegetables or a salad of greens.
For human health, pollock is best for breakfast or lunch.Animal proteins are poorly absorbed during the night's rest.
Tasty recipe:pollock in the oven
Fresh Fish Selection Criteria
The benefits of fish directly depend on the conditions of its maintenance, transportation, storage and compliance with cooking rules. You should not buy fish at sales and promotions: in this way they are often used to quickly sell stale goods, the shelf life of which is coming to an end.
In many supermarkets and stores, pollock is sold frozen, so there is a risk of paying part of the amount for ice. The ice shell should be no more than 4% of the weight of the fish. It is difficult to determine by eye. Therefore, it remains to periodically buy fish in different places and, thawing it, check how much pure weight remains. Thus, it is possible to identify stores where buyers are deceived.
The filet should be white. Yellowish and pink spots are unacceptable. The smell should be weak, pleasant, slightly sweet.
Sometimes it is useful to see the composition of the fish in the package. There should be only two ingredients: fish and water (ice). But often manufacturers trick and add a third component - E452 (polyphosphate), which holds a lot of moisture. In such a pack of ice, as a rule, more than fish. In addition, E452 can cause swelling and even provoke a heart attack in people with poor health. In European countries, this supplement is prohibited, while we are in the list of allowed.
Contraindications and possible harm
Pollock does not apply to products that cause allergies, so allergic reactions and individual intolerance are rare. Caution is needed for people suffering from hypertension and peptic ulcer of the gastrointestinal tract, as the product contains a lot of salt.
Sometimes under the guise of pollock they sell other deep-sea fish. Pollock feeds only on plankton, which explains its benefits and nutritional value. Other deep-sea species feed on waste at the bottom, so pregnant and young children should not eat their meat.
It is advisable to eat fish at least 2 times a week. Pollock allows you to do this without much damage to the family wallet.
