Pollock

Pollock: Nutrition, History and Cooking Guide

Alaska pollock (Gadus chalcogrammus), also known as walleye pollock, is the most commercially harvested fish in the world by volume, even though most consumers have never knowingly eaten it by name. It is the primary fish used in fish fingers, fish sandwiches (including McDonald's Filet-O-Fish), imitation crab meat (surimi), and the vast majority of processed white fish products globally. The Alaskan pollock fishery — centred in the Bering Sea — is one of the most closely managed and sustainable major fisheries in the world, certified by the Marine Stewardship Council. European pollock (Pollachius pollachius), also known as coley or saithe, is a different species related to cod, common in British waters and sold as an affordable alternative to cod and haddock in British fish and chip shops. Both species have mild white flesh with a slightly softer texture than cod.

Nutritional Value of Pollock

Pollock provides 76 kcal and 17.2 g of protein per 100 g, with just 0.8 g of fat — very lean and one of the lower-calorie fish available. It provides complete protein, B12, niacin, selenium, and phosphorus. Its low fat content means modest omega-3 compared to oily fish, though still present in useful amounts.

Health Benefits of Pollock

Pollock is an outstanding lean protein at very low caloric cost. Its nutritional profile mirrors that of cod and haddock — lean, complete protein with good selenium and B12. It is suitable for all dietary patterns and is an excellent sustainable choice, particularly the MSC-certified Alaskan pollock. The lean profile makes it ideal for those managing weight while maintaining high protein intake.

How to Select and Store Pollock

Fresh pollock fillets are similar in appearance to cod — white to cream, firm, and clean-smelling. European coley/saithe has a slightly grey-tinged flesh that whitens on cooking. Refrigerate for up to two days; freeze for up to three months.

How to Cook Pollock

Pollock cooks the same as cod — baking, pan-frying, steaming, and frying all work well. It is a particularly good choice for fishcakes and fish pies where the flavour of the fish will be complemented by other ingredients. Its lower price point makes it excellent value for everyday cooking. Coat in batter or breadcrumbs and shallow-fry for a lighter, more economical fish and chips. It suits the same range of sauces and accompaniments as any other white fish.