[High Protein Low Fat] Alaska Pollock Fillets 500g | Wild Caught Frozen Seafood | Fitness Meal / Fat Loss Meal / Air Fryer / Pan Fry / Hot Pot

Want to increase protein intake without eating only chicken breast at every meal? This Alaska Pollock Fillet is a convenient, versatile and relatively low-fat seafood choice.

The product is stored frozen in fillet form. The meat is fine-textured, has a light taste, no strong fishy smell, and is easy to pair with black pepper, garlic, curry, tomato, herbs, teriyaki, or Chinese ginger and scallion seasonings. Whether preparing fitness meals, daily dinners, family hot pot, or adding to pasta, salad, bento boxes, and noodle soups, it is very convenient.

Each pack net weight 500g Family Pack, can be divided into approximately 2 to 4 meals as needed, suitable for fitness enthusiasts, people controlling fat intake, and families wanting to add more high-quality protein to their daily diet.

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Why do fitness enthusiasts like Pollock?

Pollock is a white fish with relatively low fat content. When cooked plain, it has a tender, fine texture and a natural fishy aroma. Compared to some higher-fat fish, Pollock makes it easier to control the total fat and calories of the whole meal while providing quite good protein.

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

Advantages in Fitness Diet

• High Protein Ratio: Approximately 21.5g protein per 125g of fish meat

• Lower Fat Content: Approximately 0.8g fat per 100g

• Plain and No Carbohydrates: Easy to pair with rice, potatoes, pasta, or vegetables yourself

• Easy to Control Seasoning: No pre-added rich sauce, you can adjust salt, oil, and sugar yourself

• Suitable for Meal Prep: Can be pan-fried, steamed, baked, air-fried, or boiled as soup

• Relatively Light Fish Flavor: Easy to match with different Chinese and Western recipes

• 500g Family Pack: Suitable for dividing into multiple meals, reducing the time to prepare ingredients each time

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Product Features

1. Wild Caught Frozen Seafood

The product packaging indicates Wild Caught. The fillets are caught and processed then stored frozen, making it convenient to keep seafood in the home freezer for a long time.

Frozen products can slow down quality changes in ingredients under appropriate freezing conditions. After receiving the product, it should be placed in a -18°C or below freezer as soon as possible and avoid leaving it at room temperature for long periods.

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2. Naturally Light Fish Flavor, Easy to Pair

Pollock is a white fish with a milder taste. The meat texture is finer and easily separates into slices after cooking, suitable for various cooking methods. NOAA also describes Pollock as having a light taste, similar to cod and haddock, with a fine texture suitable for different cooking styles. (fisheries.noaa.gov)

Recommended pairings include:

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

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3. Plain Fillets, Easier Nutrition Calculation

The product is not battered fried fish, nor is it seasoned fish steak with pre-added rich sauce. When cooking, you can decide how much oil, salt, and sauce to use yourself, making it easier to prepare meals according to personal calorie and macronutrient goals.

For example:

• Muscle-building meals can be paired with white rice, pasta, potatoes, or bread

• Calorie-controlled meals can be paired with broccoli, cauliflower rice, salad, or mixed vegetables

• Post-workout meals can be paired with an appropriate amount of carbohydrates to form a complete meal

• Family dinners can be made with corn fish fillet, tomato fish soup, or ginger and scallion steamed fish

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4. Fillet Form, No Need to Process Whole Fish

The product is already cut into fillets. After thawing, season according to the recipe and cook without needing to gut, scale, or cut the whole fish yourself.

Since fillets are natural ingredients, size, thickness, shape, and colour may vary slightly between batches. Even if the fish processing process has removed fish bones as much as possible, small bones may occasionally remain. Children and the elderly should pay special attention when eating.

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Estimated Nutritional Information

The following values are estimated based on raw Alaska Pollock meat without seasoning, batter, or added cooking oil. The data is not a laboratory test report for this product and cannot replace the official nutrition label on the packaging.

Nutrient	Estimated per 100g	Per 125g estimated	Per 500g pack estimated
Energy	Approximately 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
Sugars	0g	0g	0g
Dietary Fibre	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 from NOAA data for 100g raw Pacific cod. (fisheries.noaa.gov)

Common fitness meal portion reference

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

Cooking oils, butter, sauces, sugar, breading and side dishes added during cooking are not included. For example, adding one tablespoon of cooking oil will significantly increase the calories and fat of the whole dish.

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Notes on 'High Protein' and 'Low Fat' claims

Under Hong Kong law, solid foods must contain at least 20% of the Reference Value for Protein per 100g to use a 'High Protein' claim. The Hong Kong Reference Value for Protein is 60g per day, meaning at least approximately 12g of protein per 100g is required. For 'Low Fat' claims, total fat must not exceed 3g per 100g. (cfs.gov.hk)

Based on the general estimates for pollock mentioned above, there are approximately 17.2g of protein and 0.8g of fat per 100g, theoretically meeting the relevant numerical thresholds. However, if the official product page, packaging, or paid advertisements are to use nutritional claims, they should be based on the supplier's official nutrition label or results from an accredited laboratory . It is not recommended to rely solely on general data for statutory nutritional claims.

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Suggested serving methods

Air Fryer Pacific Cod Pieces

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

2. Add a small amount of salt, black pepper, garlic powder and smoked paprika.

3. Lightly spray oil on the surface of the fish pieces to avoid using too much cooking oil.

4. Place into 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 fish is fully cooked through before eating.

For a crispier effect, lightly coat with cornflour or breadcrumbs, but the coating will increase carbohydrates and calories.

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Pan-fried Black Pepper Garlic Fish Pieces

1. Pat the fish pieces dry after thawing.

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

3. Add a little oil to a frying pan and heat over medium heat.

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

5. If the fish pieces are thick, turn the heat down and cover to cook for a while.

6. Add lemon juice or herbs before serving.

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

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Steamed Pollock with Ginger and Spring Onions

1. Place the thawed fish pieces on a plate.

2. Add julienned ginger, chopped spring onions and a little pepper.

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

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

5. Add a little light soy sauce and hot oil once fully cooked.

Steaming reduces the need for extra cooking oil and is more suitable for those who wish to control the fat and calorie content of the meal.

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Tomato Pollock Soup

Fry the tomatoes, onions, mushrooms and minced garlic until fragrant, add clear soup and bring to the boil, then add the thawed fish pieces and cook until cooked through. Serve with pasta, rice or noodles, or add tofu to increase the protein content of the meal.

Fish pieces should not be added too early and boiled over high heat for a long time, otherwise they may fall apart. It is recommended to add the fish pieces after the soup base is ready.

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Hot Pot or Fish Soup

Fish pieces can be added to a spicy hot pot, tomato soup, clear soup pot or pickled vegetable fish soup. The size and thickness of the fish pieces vary, so the cooking time will also differ; they must be cooked until the centre is completely opaque and cooked through before eating.

The Centre for Food Safety recommends that the centre 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 in the 0°C to 4°C refrigerator compartment. This method provides a more stable temperature and also reduces the time the surface of the fish pieces is exposed to higher temperatures.

Do not place unwrapped fish pieces directly on the refrigerator shelves to avoid thawing liquid coming into contact with other foods.

Microwave Thawing

You can use the microwave thawing mode to thaw a small amount of fish pieces. Some parts of the fish may have started to heat up after microwave thawing, so they must be cooked immediately and should not be put back in the refrigerator for long-term storage.

Cold Water Thawing

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

The Centre for Food Safety recommends safe thawing methods including thawing at 0°C to 4°C in the refrigerator, microwave thawing, and thawing sealed food under running cold water; thawing frozen food at room temperature for a long time is not recommended. (cfs.gov.hk)

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Storage Instructions

• Please place the product in the -18°C or below freezer compartment immediately after delivery.

• Avoid repeatedly thawing and freezing the product

• Only take out the portion needed for the current meal.

• Fish pieces that have been safely thawed in the refrigerator should be cooked as soon as possible.

• After thawing with a microwave or running water, you must cook immediately.

• If the packaging shows damage, severe leakage, an unusual odour, or the fish meat shows obvious spoilage, do not consume.

• The best before date and batch information are subject to the actual packaging label.

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Product Information

Product Name： Alaska Pollock Cut
English Name： Alaska Pollock Cut
Product Type： Frozen White Fish Cut
Net Weight: 500g
Catch Method： Wild Caught as indicated on the packaging
Serving Instructions: Must be thoroughly cooked; raw consumption is not recommended
Storage Temperature: Store frozen at -18°C or below
Suitable For: Air frying, pan-frying, baking, steaming, soup, hot pot, curry, and pasta
Allergen Advice: 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. It is not ready-to-eat once opened and must be thoroughly cooked .

Fish fillets are natural products, and different batches may vary in size, thickness, shape, colour, and texture. The release of a small amount of water after thawing is common for frozen fish. Although the processing aims to remove fish bones, small bones may still be present, so please eat with care.

Images are for reference only regarding the product and packaging. Actual packaging design, number of fillets, and appearance may vary depending on the supply batch. All information is subject to the labels on the physical packaging received.