Pollock · cooked

In 100 g of cooked pollock you get roughly 95 kcal, 21 g of protein, 0 g of carbs and 1 g of fat. That is an extremely favourable protein-to-calorie ratio: close to 22 g of protein per 100 kcal, one of the best scores in the whole fish counter. It is an ideal food when you want to hit your protein target without eating many calories.

Beyond the macros, pollock provides vitamin B12, selenium, phosphorus and iodine, micronutrients that support energy, thyroid function and recovery. Its fat content is very low, so its omega-3 content is low too: it is not an oily fish. If you want omega-3, alternate it with salmon or sardines once or twice a week.

The word pollock covers several fish. Alaska pollock, caught in the North Pacific, is the most common one in the freezer aisle (fillets, breaded portions, fish sticks). Saithe, or coley, comes from the North Atlantic, and pollack is a close relative. Their fine white flesh is very similar nutritionally, and the macros on this page are a good baseline for all of them.

When buying, look for plain fillets, without breadcrumbs or sauce, with pale, firm flesh and no strong smell. Sustainable fishing labels (MSC, for example) are a good guide, because pollock is among the most heavily fished species in the world. Also check the fish percentage in processed products: some contain only about half.

Pollock is very lean, so it dries out quickly. The secret is short, gentle cooking: in the oven at 180 °C (350 °F) for 10 to 15 minutes depending on thickness, steamed for 8 to 10 minutes, or in parchment with a squeeze of lemon and a few herbs. As soon as the flesh turns opaque and flakes easily with a fork, it is done. One minute too many is enough to dry it out.

If you pan-fry it, use a non-stick pan and a teaspoon of olive oil to stay within a tight calorie budget. Avoid breadcrumbs and deep frying, which multiply the calories without adding any protein. If you start from a frozen fillet, thaw it in the fridge and pat it dry before cooking so it does not release too much water.

When cutting, pollock is an obvious ally: you can eat a large 200 to 250 g portion for roughly 200 to 240 kcal and close to 45 to 50 g of protein, which helps preserve muscle mass while staying in a deficit. Its low calorie density and volume help you manage hunger at dinner or in lighter meals.

When bulking, it is not enough on its own, because it provides very little fat and no carbs. It becomes relevant when you pair it with rice, potatoes or pasta, and a source of good fats such as olive oil or avocado. You get a digestible post-workout meal that is easy to follow with another calorie-dense meal later.

Fresh fish keeps for one to two days in the fridge, ideally at the back, on crushed ice or in a sealed container. An ammonia smell or soft, sticky flesh means you should not eat it. Frozen fillets keep for several months at -18 °C (0 °F), and you can cook them straight from frozen by simply extending the cooking time a little.

Once cooked, eat it within 24 to 48 hours and reheat it gently so it does not dry out. Never refreeze fish that has already been thawed without cooking it first. If you meal prep, cook the fish just before eating or reheat it at low temperature to preserve its texture.

The classic mistake is overcooking pollock and then drowning it in a creamy sauce to compensate. Another is confusing plain fillets with breaded products: fish sticks contain less fish and more carbs and fat. Finally, many people forget to season: salt, pepper, lemon, garlic, paprika or dill are enough to turn a mild fish into a real dish.

As alternatives, cod is very close (slightly firmer flesh and more expensive), while tuna in water offers a handy canned option. To vary your intake, alternate with an oily fish such as mackerel or salmon. This rotation lets you enjoy pollock's lean protein while still covering your omega-3 needs.