Pollock is one of the most underrated fish, in my opinion. It’s a leader among white fish in terms of Omega-3 content, and on top of that, it’s delicious, tender, and doesn’t have a strong odor when cooked.
Pollock is a popular commercial fish, caught in large quantities, but this doesn’t diminish its nutritional value or its role in the ecological chain. It lives in cold waters at depths of up to 300 meters, approaching the shores only during spawning. Pollock feeds mainly on planktonic crustaceans, and as it grows, it shifts to larger prey such as small fish (capelin, smelt), herring fry, young salmon, and squid.
It’s good when the packaging of frozen fish indicates the fishing region. For example, the U.S. has some of the most strictly regulated fishing industries in the world. If you see “USA” on the package, you can be confident the fish was caught using rational, sustainable, and eco-friendly fishing practices. The Alaska region is worth highlighting — not as a brand, but as a distinct area known for these practices.
Choose dry-frozen pollock fillets or pollock blocks. When thawed, ideally at minimal positive temperatures (preferably in the fridge over several hours), you’ll get minimal water loss and fish that retains its structure and maximum nutritional value.
- 1/4–1/5 cup homemade jam or preserves (plum or berry, preferably low in sugar)
- 4 tsp. Dijon mustard
- 1 tsp. dried oregano
- 1/8 tsp. chili pepper
- 4 pollock fillets
- Alternative marinade (without jam): Dijon mustard + olive oil + finely chopped black olives
Thawing fish fillets can be done in many ways, but the safest method is gradual thawing at low positive temperatures — such as leaving the fish in its packaging in the fridge overnight.
Mix all the marinade ingredients. Salt is not included because mustard is already salted. Thoroughly coat the fish with the marinade. You can cook the fish immediately or let it marinate for 15–75 minutes.
Marinated pollock can be baked or grilled (on a charcoal grill, gas grill, grill pan, electric grill, or in the oven with the "grill" setting).
Thawing fish fillets can be done in many ways, but the safest method is gradual thawing at low positive temperatures — such as leaving the fish in its packaging in the fridge overnight.
Mix all the marinade ingredients. Salt is not included because mustard is already salted. Thoroughly coat the fish with the marinade. You can cook the fish immediately or let it marinate for 15–75 minutes.
Marinated pollock can be baked or grilled (on a charcoal grill, gas grill, grill pan, electric grill, or in the oven with the "grill" setting).
