Alaska fish is flavored and lean fish that is packed with nutrients but unfortunately little known as seafood. But it barely tastes like fish and has the perfect tenderness and a low mercury level which makes it a good fish for those who are health conscious and prefer organic food from the sea. Alaskan pollock fish is easy to cook whether you are a beginner or a professional in fishing dishes; such fish can be added to different recipes to get tasty and healthy meals.
Alaskan Pollock as a Source of Nutrients
Before diving into the recipes, let’s take a look at why Alaskan pollock is a great choice for your diet:
- Low in calories and fat: Pollock contains approximately 90-100 calories reviewed with 0.8 g fat per serving making fish a good bet for people who want to shed some pounds.
- High in protein: Pollock contains adequate protein, which totals about 20 grams per serving, which is important for muscle tissue build-up and general health.
- Rich in vitamins and minerals: It is, therefore, rich in other important nutrients for the body such as vitamin B12, selenium, phosphorus, and niacin among others.
Omega-3 fatty acids: Compared with salmon or mackerel, it has less omega-3 but Alaskan pollock has omega-3 PUFAs that help in reducing risk of the cardiovascular diseases.
Delicious recipes of Alaskan Pollock
Recipe 1: Lemon Garlic Baked Pollock
This recipe does not hide the natural taste of pollock, yet it offers a rather tasty and healthy dish at the same time. Cooking Pollock fish in the oven seals in the moisture and the nutrients in fish.
Ingredients:
4 Alaskan pollock fillets
2 tbsp olive oil
2 cloves garlic, minced
Juice of 1 lemon with skin on and the zest of the same lemon.
And spices such as salt and pepper to taste.
Fresh parsley, chopped
Optional: for serving alongside steam vegetables or quinoa.
Instructions:
Move the rack to the middle and preheat the oven to 375°F (190°C); also, have a baking sheet lined with parchment paper or aluminum foil ready.
However, I would like to use the following ingredients to prepare my dressing; a Small bowl containing olive oil mixed with minced garlic, lemon juice, and lemon zest.
Put the pollock fillets on the baking sheet and then you will spread the lemon garlic mixture on each of these fillets. Sprinkle some salt and black pepper.
Bake them for 12- 15 minutes or until the fish is fully cooked, and you can easily flake them with a fork.
Serve hot topped with freshly chopped parsley, and it tastes good when partnered with steamed vegetables or quinoa.
Recipe 2: Pollock Tacos with Avocado Slaw
Fish tacos are yet another way of cold water fish to eat and increase your servings of fish thus making it easier to take our prescribed daily servings of fish. Applying Alaskan pollock provides a slight flavor to the tacos appropriate to garnish with fiery spices and chilies.
Ingredients:
4 Alaskan pollock fillets
1 tbsp olive oil
1 tsp chili powder
1 tsp cumin
1/2 tsp garlic powder
1/2 tsp paprika
Salt and pepper – to taste
8 small corn or whole wheat tortillas
For the Avocado Slaw:
1 avocado, mashed
2 cups shredded cabbage
1/ 4 cup nonfat plain Greek yogurt
Juice of 1 lime
1 tbsp cilantro, chopped
Salt and pepper according to your preference
Instructions:
First turn on the heat on a non-stick skillet at medium heat. Sprinkle the seasoning on the pollock fillets chili powder, cumin, garlic powder, sugar, paprika, salt, and black pepper.
In a skillet heat the olive oil and fry the fillets with golden brown for approximately 4 to 5 minutes on each side until well cooked.
At the same time prepare the avocado slaw mix the mashed avocado with the shredded cabbage, Greek yogurt, lime juice, cilantro, and seasoning.
When preparing the fish, steam it until it is tender, and then remove the skin, debone it, and break it into portions; on the other hand, warm the tortillas.
Finally, prepare the tacos with the help of tortilla, pollock, and avocado slaw as the final layer. Add more lime or cilantro over the dish if one wishes to.
Recipe 3: Grilled Pollock with Mango Salsa
Broiling is one of the easiest methods to cook Alaskan pollock fish, and this is best served with a fresh fruity mango salsa on top.
Ingredients:
4 Alaskan pollock fillets
1 tbsp olive oil
1 tsp paprika
Season salt and pepper to the cooking or baking
For the Mango Salsa:
1 ripe mango, diced
1/2 red onion, finely chopped
1/2 of one red bell pepper, diced
1 green jalapeño chili, very finely chopped
Juice of 1 lime
1 tbsp fresh cilantro, chopped
Salt to taste
Instructions:
Heat your grill to medium-high and lightly lubricate the grid before preparing the food.
Olive oil should be applied on both sides of the pollock fillets followed by applying paprika together with salt and pepper.
Pan-fry the fish for about 4-5 minutes on each side or until it’s done and has a little grill mark.
Prepare the mango salsa in the meantime by mixing the mango seasoned cubes, onion, bell pepper, jalapeno, lime juice, coriander, and salt all together in one bowl.
Accompany your grilled pollock with the fresh mango salsa on the top while serving it with a portion of brown rice or maybe a simple side salad.
Recipe 4: Pollock and Vegetable Stir Fry
Pollock is a good source of protein to go along with the ‘Stir fry’ it is a quick method of cooking and vitamins are retained in the food when vegetables are included in the dish.
Ingredients:
4 medium-sized Alaskan pollock fillets, chopped
For the marinade you will need:
2 tbsp of soy sauce (tamari for gluten-free)
1 tbsp honey
1 tbsp sesame oil
1 tsp ginger, minced
2 cloves garlic, minced
1 red bell pepper – sliced
1 zucchini, sliced
1 cup snap peas
1/4 cup scallions or any other onions that are green in color.
Sesame seeds for garnish
Instructions:
In a small bowl mix up the soy sauce, honey, sesame oil, ginger, and garlic until they are well blended.
Place a big pan or wok on the stove, and set it to medium-high heat. Pour the pollock chunks and cook for 3-4 minutes or until the fish loses its transparency and the flakes.
Take the fish off the pan and place it on one side. Put the bell pepper, zucchini, and snap peas in the same pan used for frying. Stir in the vegetables over medium-high heat for around 3- 4 minutes or until the vegetables are alive and crisp.
Finally, return the fish to the pan and pour the sauce over the stir-fry. Turn to make the dough wet all around or to coat everything all over.
Top with green onions and sesame seeds and enjoy over brown rice or quinoa.
