Pollock is found in the waters off Alaska's coast, and is a cousin to cod, another firm, meaty white fish. Frozen pollock recipes usually call for the fish to be baked, grilled or pan fried.
Cooking Pollock Fish
When choosing fish for a frozen pollock recipe, choose packages or wraps that are intact and where the fish is solidly frozen — the fillets should not be bendable, says the U.S. Food and Drug Administration. Thaw the fish in the refrigerator overnight or place in a sealed plastic bag and immerse it in cold water until unfrozen. You may microwave on the defrost setting if you plan on cooking the fish right away.
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There's no one best way to cook pollock — frozen fillets respond well to pan frying, steaming, poaching, grilling and baking. Do avoid microwaving the fish.
If you choose to pan fry on the stovetop, preheat a frying pan and coat it with a small layer of vegetable oil. Good options include peanut, grapeseed and olive oils. For flavor you might add a small amount of butter, too.
Dust the pollock with fine white flour and place the frozen pollock in the pan and fry for about 5 minutes per side. Of course, the exact cooking time depends on the thickness of the fillets.
Read more: The 9 Safest Seafood Options
Another option is to put the frozen fillets on the grill. Preheat your indoor or outdoor grill to about 375 degrees Fahrenheit. Spray the fillets (not the grill) with oil to prevent sticking.
Place the pollock on the grill, and cook for approximately 5 minutes per side. Consider using a grill basket made for cooking fish, as this can prevent the flaky meat from falling through the grates.
Bake frozen pollock in a 425 F preheated oven. Place the fillets on a shallow, greased baking sheet, top with any spices or bread crumbs, and bake for 13 to 16 minutes, until cooked through.
When cooking pollock fish, always let it reach a temperature of 145 F or higher. The USDA advises that this is best practice to avoid foodborne illness.
Classic Seasoning for Pollock
Pollock is one of the most versatile fishes when it comes to preparation and recipes. It's snow-white in color, and has a delicate flavor that soaks up ingredients.
Baked pollock with lemon is a classic preparation. The tangy lemon combined with butter is a natural with the firm, white fish. Serve it alongside steamed vegetables and rice.
Other frozen pollock recipes have you grill the fillets topped with garlic and herbs, such as thyme and parsley. You may also enjoy frozen pollock topped with Cajun seasonings — pan frying this version creates a delicious crust.
Pollock is a firm fish with a mild flavor, so many frozen pollock recipes are available. Try one for breading and deep frying the fillets, fish and chips style.
Read more: 7 Fish Recipes That Are Great For Your Heart
When you choose pollock, you're opting for a lean protein source. With 100 calories, 1 gram of fat and 21 grams of protein, pollock fits into a healthy diet. Of course, the calorie count does vary according to cooking method. Frying and adding butter should be an indulgence, as they notably raise the calorie and fat content, unlike other cooking methods.
Fish can also improve your outlook when it comes to your health. In a study of more than 1,800 people published in Clinical Nutrition in December 2016, researchers found that replacing red meat, or processed meat, with fish, white meat, legumes or eggs was associated with a lower risk of metabolic syndrome.
Metabolic syndrome is a collection of symptoms that coexist and contribute to your risk of developing heart disease, Type 2 diabetes and stroke. The symptoms include high blood pressure, excess middle fat, high cholesterol and/or triglycerides and elevated blood sugar.
- USDA: "Safe Minimum Internal Temperature Chart"
- USDA Food Data Central: "Pollock, Cooked, Dry Heat"
- Clinical Nutrition: "Replacing Red Meat and Processed Red Meat for White Meat, Fish, Legumes or Eggs is Associated With Lower Risk of Incidence of Metabolic Syndrome"
- Chicago Food Bank: "Pollock"
- Splendid Table: "Crisp Panfried Fish"
- U.S. Food and Drug Administration: "Selecting and Serving Fresh and Frozen Seafood Safely"