【High-protein Low-fat】Alaska Pollock Cuts 500g｜Wild-caught Frozen Seafood｜For Fitness Meals / Weight Loss Meals / Air Frying / Pan-Frying / Baking / Hot Pot

Want to increase your protein intake but are tired of only eating chicken breast? These Alaska Pollock Cuts are a convenient, versatile, and relatively low-fat seafood option.

The product is quick-frozen as fish cuts, offering a delicate texture and mild flavor with no strong fishy taste, making it easy to pair with various seasonings like black pepper, garlic, curry, tomato, herbs, teriyaki, or Chinese ginger and scallion. It's incredibly convenient whether you're preparing fitness meals, everyday dinners, family hot pots, or adding it to pasta, salads, bento boxes, and noodle soups.

Each pack contains a net weight of 500g family size, which can be divided into approximately 2 to 4 meals as needed. It's suitable for fitness enthusiasts, individuals monitoring their fat intake, and families looking to incorporate more high-quality protein into their daily diet.

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Why do fitness enthusiasts like Pollock?

Pollock is a white fish with a low fat content. When cooked plainly, it has a tender, delicate texture and a natural fish flavor. Compared to some fattier fish, pollock makes it easier to control the total fat and calorie content of a meal while still providing a good amount of protein.

According to reference data for raw pollock published by the U.S. National Oceanic and Atmospheric Administration (NOAA), every 100g contains approximately 17.18g protein, 0.8g fat, and 81 kcal, with 0g carbohydrates; pollock also naturally contains Omega-3 fatty acids and selenium, among other nutrients. Actual values may vary depending on the fish cut, water content, freezing process, and batch. (fisheries.noaa.gov)

Advantages for a fitness diet

• High protein ratio: Approximately 21.5g of protein per 125g of fish

• Lower fat content: Approximately 0.8g of fat per 100g

• Naturally carbohydrate-free: Easy to pair with rice, potatoes, pasta, or vegetables

• Easy to control seasoning: No strong sauces pre-added, allowing for personal adjustment of salt, oil, and sugar

• Suitable for Meal Prep: Can be pan-fried, steamed, baked, air-fried, or used in soups

• Relatively mild fish flavor: Easily compatible with various Chinese and Western recipes

• 500g family pack: Suitable for multiple meals, reducing prep time

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Product Features

1. Wild-caught Frozen Seafood

The product packaging indicates it is Wild Caught. The fish cuts are quick-frozen after catching and processing, making it convenient to store seafood in your home freezer for an extended period.

Proper freezing helps slow down changes in food quality. Upon receiving the product, place it immediately in a freezer at -18°C or below, and avoid leaving it at room temperature for prolonged periods.

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2. Naturally Mild Fish Flavor, Easy to Pair

Pollock is a white fish with a mild flavor and fine texture, which easily flakes when cooked, making it suitable for various cooking methods. NOAA also describes pollock as having a mild flavor, similar to cod and haddock, with a delicate texture, suitable for diverse culinary approaches. (fisheries.noaa.gov)

Recommended pairings include:

Black pepper, minced garlic, lemon, sea salt, chili powder, smoked paprika, curry, teriyaki sauce, tomato sauce, ginger and scallions, soy sauce, miso, Korean gochujang, and herb butter.

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3. Plain Fish Cuts, Easier Nutritional Calculation

This product is not breaded fried fish, nor is it seasoned fish fillets with thick sauces. When cooking, you can decide how much oil, salt, and sauce to use, making it easier to prepare meals according to your personal calorie and macronutrient goals.

For example:

• For muscle gain meals, pair with white rice, pasta, potatoes, or bread.

• For calorie-controlled meals, pair with broccoli, cauliflower rice, salad, or mixed vegetables.

• After exercise, pair with appropriate carbohydrates to form a complete meal.

• For family dinners, prepare corn fish fillets, tomato fish soup, or steamed fish with ginger and scallions.

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4. Fish Cuts, No Need to Handle a Whole Fish

The product is already cut into pieces. After thawing, simply season according to your recipe and cook. There's no need to clean, scale, or portion a whole fish yourself.

As fish cuts are natural ingredients, their size, thickness, shape, and color may vary slightly between batches. While processing aims to remove bones, small bones may occasionally remain. Children and the elderly should be especially careful when consuming.

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Estimated Nutritional Information

The following values are estimates for raw Alaska Pollock, unseasoned, unbreaded, and without added cooking oil. This information is not a laboratory test report for this specific product and cannot replace the official nutrition label on the packaging.

Nutrient	Estimated per 100g	Estimated per 125g	Estimated per 500g pack
Energy	Approx. 339kJ / 81kcal	Approx. 424kJ / 101kcal	Approx. 1,695kJ / 405kcal
Protein	Approx. 17.2g	Approx. 21.5g	Approx. 85.9g
Total Fat	Approx. 0.8g	Approx. 1.0g	Approx. 4.0g
Saturated Fat	Approx. 0.16g	Approx. 0.21g	Approx. 0.82g
Carbohydrates	0g	0g	0g
Sugar	0g	0g	0g
Dietary Fiber	0g	0g	0g
Sodium	Approx. 99mg	Approx. 124mg	Approx. 495mg
Cholesterol	Approx. 71mg	Approx. 89mg	Approx. 355mg
Selenium	Approx. 21.9μg	Approx. 27.4μg	Approx. 109.5μg

The above estimates are calculated proportionally based on NOAA's data for 100g of raw pollock. (fisheries.noaa.gov)

Common Fitness Meal Portion References

Fish Portion	Estimated Calories	Estimated Protein	Estimated Fat
100g	Approx. 81kcal	Approx. 17.2g	Approx. 0.8g
125g	Approx. 101kcal	Approx. 21.5g	Approx. 1.0g
150g	Approx. 122kcal	Approx. 25.8g	Approx. 1.2g
200g	Approx. 162kcal	Approx. 34.4g	Approx. 1.6g
250g	Approx. 203kcal	Approx. 43.0g	Approx. 2.0g
500g whole pack	Approx. 405kcal	Approx. 85.9g	Approx. 4.0g

The cooking oil, butter, sauces, sugar, breading, and side dishes added during cooking are not included in these calculations. For example, adding one tablespoon of cooking oil will significantly increase the total calories and fat of the dish.

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Notes on "High Protein" and "Low Fat" Claims

Under Hong Kong law, for solid food to claim "high protein," one criterion is that it must contain no less than 20% of the nutrient reference value for protein per 100g; the Hong Kong protein nutrient reference value is 60g per day, meaning no less than approximately 12g of protein per 100g. For solid food to claim "low fat," the total fat must not exceed 3g per 100g. (cfs.gov.hk)

Based on the general estimated values for pollock above, 100g contains approximately 17.2g of protein and 0.8g of fat, which theoretically meets the relevant thresholds. However, for official product pages, packaging, and paid advertisements using nutrition claims, the supplier's official nutrition label or accredited laboratory test results should be used as the basis, and it is not recommended to rely solely on general information for statutory nutrition claims.

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Suggested Cooking Methods

Air-Fried Pollock Cuts

1. Thaw the fish pieces completely and pat dry with kitchen paper.

2. Season with a pinch of salt, black pepper, garlic powder, and smoked paprika.

3. Lightly spray the fish pieces with oil, avoiding excessive use of cooking oil.

4. Place in a preheated air fryer.

5. Air fry at approximately 180°C for 10 to 14 minutes, flipping once halfway through.

6. Thicker fish pieces may require longer cooking time. Ensure the center of the fish is thoroughly cooked before eating.

For a crispy effect, you can lightly coat the fish with cornstarch or breadcrumbs, but this will increase the carbohydrate and calorie content.

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Pan-Fried Black Pepper Garlic Fish Cuts

1. After thawing, pat the fish pieces dry.

2. Season with salt, black pepper, minced garlic, and a little lemon juice, and marinate for about 10 minutes.

3. Heat a small amount of oil in a non-stick pan over medium heat.

4. Pan-fry each side for about 3 to 4 minutes.

5. If the fish pieces are thicker, reduce heat to low and cover for a while.

6. Before serving, add lemon juice or herbs.

If the fish pieces are not patted dry before frying, they are more likely to release water and stick to the pan. Therefore, drying them after thawing is an important step.

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Steamed Pollock with Ginger and Scallions

1. Place the thawed fish pieces on a plate.

2. Add shredded ginger, scallion segments, and a pinch of pepper.

3. Once water is boiling, place in a steamer or pot.

4. Steam for approximately 8 to 12 minutes, depending on the thickness of the fish pieces.

5. Once thoroughly cooked, drizzle with a little soy sauce and hot oil.

Steaming reduces the need for additional cooking oil, making it suitable for those who wish to control the fat and calorie content of their meal.

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Tomato Pollock Soup

Sauté tomatoes, onions, mushrooms, and minced garlic, then add broth and bring to a boil. Add the thawed fish pieces and cook until thoroughly done. This can be served with pasta, rice, or noodles, and tofu can also be added to increase the overall protein content of the meal.

Fish pieces should not be added too early or boiled vigorously for a long time, as they may break apart. It is recommended to add the fish pieces only after the soup base is completed.

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Hot Pot or Fish Soup

Fish pieces can be added to spicy hot pot, tomato hot pot, clear broth hot pot, or sour fish soup. Cooking times will vary depending on the size and thickness of the fish pieces. They must be cooked until completely opaque throughout and thoroughly done before consumption.

The Hong Kong Centre for Food Safety recommends that the internal temperature of food should reach at least 75°C to reduce food safety risks. (cfs.gov.hk)

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Correct Thawing Methods

Refrigerator Thawing

The most recommended method is to place the required fish pieces in a sealed or leak-proof container and thaw them in the refrigerator at 0°C to 4°C. This method ensures a more stable temperature and reduces the time the fish pieces' surface spends at higher temperatures.

Do not place unpackaged fish pieces directly on refrigerator shelves to prevent thawing liquid from contaminating other foods.

Microwave Thawing

The microwave's defrost setting can be used for small quantities of fish pieces. Some parts may start to heat during microwave defrosting, so it is crucial to cook them immediately and not refreeze them for extended storage.

Thawing under Running Cold Water

Keep the fish pieces sealed and thaw them under running cold water, then cook immediately. Do not allow the fish pieces to come into direct contact with the sink or untreated water.

The Hong Kong Centre for Food Safety recommends safe thawing methods including thawing in the refrigerator at 0°C to 4°C, microwave thawing, and thawing sealed food under running cold water; it advises against thawing frozen food at room temperature for extended periods. (cfs.gov.hk)

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Storage Instructions

• Upon receipt, immediately place in a freezer at -18°C or below

• Avoid repeated thawing and refreezing of the product

• Only take out the portion needed for one meal

• Fish pieces safely thawed in the refrigerator should be cooked as soon as possible

• After thawing in the microwave or under running water, it must be cooked immediately

• If the packaging is damaged, severely leaking air, has an abnormal odor, or the fish meat is visibly spoiled, do not consume it

• Best before date and batch information are subject to the actual packaging

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Product Information

Product Name: Alaska Pollock Cuts
English Name: Alaska Pollock Cut
Product Type: Frozen white fish cuts
Net Weight: 500g
Catch Method: Stated as wild-caught on packaging
Consumption Method: Must be thoroughly cooked, not recommended for raw consumption
Storage Temperature: Store frozen at -18°C or below
Suitable for Cooking: Air frying, pan-frying, baking, steaming, soups, hot pot, curries, and pasta
Allergen Warning: This product contains fish and fish products
Origin Information: Please refer to the Chinese label on the back of the product and the actual packaging
Packaging Specification: 500g family pack

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Important Notes

This product is uncooked frozen seafood and is not ready-to-eat; it must be thoroughly cooked.

Fish cuts are natural products, and different batches may vary in size, thickness, shape, color, and texture. Releasing a small amount of water after thawing is common for frozen fish. Although processing aims to remove bones, small bones may still be present; please be careful when eating.

Images are for product and packaging reference only. The actual packaging design, number of fish pieces, and appearance may vary depending on the supply batch. All information is subject to the actual packaging received.