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Mintaj is one of the most popular fish in Poland - almost 40% of us declare that they often choose it as an ingredient of their dinner dishes. However, is the quality behind the pollock's popularity? Read on for the nutritional and he alth benefits of pollock.

Mintajis easily available, cheap and tasty. The meat of this fish is white, tender and tender. Do the nutritional values ​​go hand in hand with the taste?

Pollock: nutritional value

Pollock is a lean fish - the fat content in 100 g is 0.4 g - therefore it is recommended to eat this fish to people on a reduction diet. The pollock provides only 92 kcal per 100 g. Unfortunately, this fish contains a very small amount of polyunsaturated fatty acids essential for the body (0.48 g / 100 g). On the other hand, pollock is a good source of wholesome protein - it contains 19.44 g in 100 g of meat.

Pollution: vitamins and minerals

Pollock is rich mainly in phosphorus (221 mg / 100 g). The content of potassium and selenium in relation to the content of these elements in other fish is low. Compared to other fish, pollock also has relatively little vitamin A and vitamin D, but nevertheless has a beneficial effect on the visual and immune systems.

Due to its low mercury accumulation capacity, pollock is recommended for pregnant women and breastfeeding mothers. It is safe for the fetus - it does not damage its brain and kidneys.

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Pollock - nutritional value in 100 g of the product

Energy value92 kcal
Protein19.44 g
Fats0.98 g
Saturated fat0.14 g
Monounsaturated fat0.11 g
Polyunsaturated fat0.48 g
Including omega-390 mg
Potassium356 mg (8% of RDA for an adult)
Phosphorus221 mg (32%)
Selenium36.5 µg (66%)
Niacin3.27 mg (20%)
Vitamin B60.29 mg (22%)
Vitamin B123.19 µg (133%)
Vitamin D31.0 µg (6%)
Vitamin A14.0 µg (1%)

Source: USDA National Nutrient Database for Standard Reference, Nutrition Standards, Amendment IŻŻ 2012

Worth knowing

The pollock is a codfish, it is found in the waters of the west coast of America and the east coast of Asia. It is one of the most important fish in the world fishing, but the pollock stocks are threatened with extinction, only those in the northern Pacific Ocean are at a stable level. Therefore, it is better to choose MSC-certified North Pacific pollock.

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Author: Time S.A

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Which pollock to choose?

Mintaj is most often in the form of frozen fillets, but on the market it is also available in the form of fish fingers, cubes, breaded fillets or surimi. It is worth choosing pollock as least processed as possible - so rather frozen fillets than surimi or fish fingers - to preserve its nutritional value.

Frozen Pollock

When buying frozen fish, it is worth paying attention to the amount of glaze, i.e. the amount of the outer layer of frozen water on the fillet that the fish has been covered with to prevent drying out. The desired amount of glaze is 3 to 5% of the weight of the fish. However, we often find fillets with a much larger amount of glaze, this procedure is used to illusively lower the price of the product, but in reality we pay for water, not for fish.

Also available on the market pollock cubes are in a frozen form. They are made of fish fillets that have previously undergone thorough washing, cleaning and removal of bones.

Breaded mint

We can also buy breaded pollock semi-finished products in stores:fillets, cubes and fish fingers. Breaded fillets ready for processing are made from fresh or frozen fillets, which are then breaded and frozen. Breaded fish cubes are made from frozen pollock cubes, while fish fingers - from frozen fish blocks using polyphosphates and monosodium glutamate. The content of fish in breaded fish fingers must not be lower than 65%.

Baked pollock is much less caloric (only 95 kcal per 100 g of fillet) than fried pollock (171 kcal per 100 g).

The nutritional value of breaded fillets, breaded cubes and pollock fish fingers is increased by the nutritional value of the breadcrumbs, for the preparation of which were most often used: wheat flour, corn flour, rye flour, potato flour and modified starches. In addition, the production also uses sodium alginate or guar gum, whose task is to reduce the weight loss of the fish, increase the viscosity of the batter and reduce the absorption of fat during frying. What's more, in breaded fillets you will find powdered milk, egg powder and egg white powder and baking powder. As spices, s alt, monosodium glutamate or nucleotide preparations are used. These products are not free of preservatives - phosphates are used in the production to increase the water absorption of the batter. Additionally, hydrogenated vegetable fats are used for frying, the source of which are trans fats that are hazardous to he alth. Trans fats increase the risk of linden disorders, atherosclerosis, promote obesity and hyperinsulinemia, and disrupt the development of the nervous system and the eye retina in infants and children.

Surimi, or "crab" sticks

Surimi, i.e. Crab sticks are usually made of minced pollock meat, the content of which does not exceed 40% of the product weight. The rest is water, stabilizers, modified starches, dyes, s alt, sugar, vegetable oils and crab extract. The nutritional value of the product is increased by the addition of starch, so it will be a source of carbohydrates.

You must do it

Mintaya can be prepared in many ways: it is suitable for baking, stewing, cooking, frying or stuffing. It will be perfect in combination with traditionally cooked vegetables, steamed or in sauces, e.g. lemon, mint, dill, tomato. It is also suitable for the preparation of fish meatballs and casseroles.

Before heat treatment, sprinkle the meat with lemon juice and refrigerate for 1-2 hours. Thanks to this, the pollock will not crumble and we will get rid of itsea ​​scent.

How to fry pollock?

Frozen fillets must be completely thawed at room temperature or in the refrigerator. Then dry them thoroughly with paper towels and coat them in breadcrumbs. Fry in hot fat until golden brown.

Recipe for herb-roasted pollock on spinach


  • 100 g pollock fillet
  • 100 g spinach
  • 50 g onion
  • 15 g olive oil
  • 1 clove of garlic
  • lemon juice
  • 30 g dried tomatoes

Preparation method:

Mintaya with herbs and refrigerated for 2 hours. During this time, prepare the spinach, clean it, wash it, put it in s alted boiling water, boil it, drain it. In olive oil, fry the onion, garlic, add spinach, chopped sun-dried tomatoes, season with s alt and pepper, stew for a few minutes. Bake the fish at 200 degrees C for 20 minutes. Serve on spinach with sweet potato purée, any kind of groats or rice.

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