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Pan-fried Alaska pollock fillet Calories
Pan-fried lean fish, high in protein and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-fried Alaska pollock fillet (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 34.2 g of protein, 4.7 g of fat and 0 g of fiber. Its 57 µg of Selenium covers 104% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-fried Alaska pollock fillet Nutrition Facts
Selected: 1 piece (medium) · 150 g
180
KCAL / 150G
Carbs
0g
· 0% DV
Protein
34.2g
· 68% DV
Fat
4.7g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 76% · Fat 24%
Pan-fried Alaska pollock fillet nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 34.2 g | 68% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Pan-fried Alaska pollock fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 180 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (thin) | 120 g | 144 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1 piece (extra large) | 250 g | 300 kcal |
| 2 piece (double) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Pan-fried Alaska pollock fillet
What does pan-fried Alaska pollock fillet taste like?
Pan-fried Alaska pollock fillet has a mild, clean flavor and tender white flesh that separates into flakes. Its restrained taste takes well to lemon, herbs, garlic, and spices without needing a heavy sauce.
How do you cook pan-fried Alaska pollock fillet without it falling apart?
Pat the pan-fried Alaska pollock fillet dry, use a properly heated pan, and leave it undisturbed until the underside releases easily. Turn it gently only once; moving the delicate fish too early can break it apart.
Is pan-fried Alaska pollock fillet the same as cod?
No. Pan-fried Alaska pollock fillet comes from Alaska pollock, while cod is a different fish. Both have mild white flesh, but pollock is usually softer and more delicate, whereas cod tends to form thicker, firmer flakes.
Can you cook pan-fried Alaska pollock fillet from frozen?
Yes, you can cook pan-fried Alaska pollock fillet from frozen, though thawing and drying it first makes browning easier and more even. If cooking it frozen, allow extra time and pour off released water so the fish can fry rather than steam.
Is pan-fried Alaska pollock fillet a healthy choice?
Yes, pan-fried Alaska pollock fillet is a lean fish that provides protein and selenium. The amount of oil used in the pan and the sides or sauces served with it can change how light the finished meal is.
Does pan-fried Alaska pollock fillet have bones or skin?
Pan-fried Alaska pollock fillet is usually sold boneless, but small pin bones can occasionally remain, so check each piece before serving. Skin-on fillets are also available; the skin can be eaten and turns crisp when cooked skin-side down.
What seasoning goes well with pan-fried Alaska pollock fillet?
Lemon, black pepper, garlic, paprika, dill, and parsley all complement pan-fried Alaska pollock fillet. Because its flavor is mild, use a light hand with strong spices so they do not overwhelm the fish.
What should you serve with pan-fried Alaska pollock fillet?
Serve pan-fried Alaska pollock fillet with roasted vegetables, potatoes, rice, or a crisp salad. A squeeze of lemon or a light yogurt-herb sauce adds freshness without masking the fish's mild flavor.
How long does leftover pan-fried Alaska pollock fillet keep?
Refrigerate leftover pan-fried Alaska pollock fillet promptly in a covered container and eat it within a few days. Reheat it gently to limit drying, or flake it cold into a salad; discard it if it smells off or looks spoiled.
Is pan-fried Alaska pollock fillet high in mercury?
No, Alaska pollock is generally considered a low-mercury fish. Pan-fried Alaska pollock fillet can therefore be one option when choosing fish with less mercury, while varying the types of seafood you eat is still sensible.
Pan-fried Alaska pollock fillet Vitamins & Minerals
Vitamins
B12
1.65µg · 69% DV
B3
5.85mg · 37% DV
B6
0.42mg · 25% DV
B2
0.18mg · 14% DV
Minerals
Selenium
57µg · 104% DV
Phosphorus
368mg · 53% DV
Iodine
75µg · 50% DV
Potassium ⭐
548mg · 16% DV
Sodium
117mg · 5% DV
Pan-fried Alaska pollock fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried Alaska pollock fillet
To burn the 180 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pan-fried Alaska pollock fillet?
Pan-fried Alaska pollock fillet is made from the mild, white flesh of Alaska pollock, a fish from the North Pacific. The fillet cooks into tender, flaky pieces with a delicate flavour that takes well to simple seasoning.
In Alaska and elsewhere, it is served as an easy main with potatoes, vegetables or rice; a squeeze of lemon and herbs also suit it well. For English-speaking home cooks, it works in fish tacos or alongside a crisp salad. It is lean and protein-rich, with 22.8 g of protein per 100 g. Use a modest amount of oil and avoid a heavy coating to keep the meal light.
How Nutritious Is Pan-fried Alaska pollock fillet?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pan-fried Alaska pollock fillet Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pan-fried Alaska pollock fillet Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried Alaska pollock fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pan-fried Alaska pollock fillet Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.83g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.