Proteins

Frozen Pollock Fillet

Frozen mild white pollock fillets, a budget staple for breading and baking.

Frozen pollock fillets are mild, flaky white fish frozen at sea for convenience and affordability. A workhorse for fish sticks, fish and chips, and weeknight bakes, pollock has a clean flavor that takes well to breading and seasoning. Thawing in the fridge before cooking helps keep the delicate flesh from going watery.

Frozen pollock fillets belong to the cod family and represent one of the most abundant and sustainable white fish sources in the world. Alaska pollock, the dominant frozen variety, is flash-frozen at sea within hours of harvest—a process that often preserves superior flavor and texture compared to "fresh" fish that may have endured multiple freeze-thaw cycles during transit. The flesh is pearl-white with a medium-firm, tender flake that holds together well under breading or in soups. Pollock occupies a middle ground among white fish: milder than cod but with more character than tilapia, making it forgiving enough for inexperienced cooks yet versatile enough for serious applications.

Its defining characteristic is leanness—less than 1g fat per 100g—which makes it healthy but also prone to drying if overcooked. This mildness is an asset: pollock readily absorbs bold seasonings and sauces without fighting back, making it a workhorse for everything from classic fish and chips to elegant baked preparations with brown butter and capers. The frozen format delivers consistency; IQF (individually quick frozen) fillets eliminate the guesswork of freshness dating and provide portion control that fresh fish rarely offers. Commercial vessels freeze pollock at -40°F within minutes of catching, locking in moisture and flavor. "Fresh" pollock in most markets was almost certainly previously frozen, then thawed for display—and may have been refrozen if not sold quickly. Always check for ice crystals, freezer burn, or a rancid smell as signs of poor frozen storage, but a well-frozen pollock fillet will outperform a questionable "fresh" one nearly every time.

Measured in: g
Storage: Freezer

Allergens

Fish

Types & varieties

Alaska Pollock (Walleye Pollock)

Most common frozen variety; mildest flavor, excellent for breading, fish sticks, and processed products. Source: Bering Sea and Gulf of Alaska.

Atlantic Pollock (European Pollock)

Slightly firmer texture, more pronounced flavor than Alaska pollock. Better suited for grilling and assertive marinades.

Saithe (Coalfish)

Closely related species; darker flesh, stronger flavor. Excellent in traditional fish pies, baked preparations, and curries.

Common uses

Fish and chips: the classic application—pollock's mildness balances beer-batter's yeasty richness while the firm texture holds together through fryingBreaded fish sticks, patties, and fingers: holds breading without crumbling, making it ideal for family-friendly frozen preparationsBaked fillets with lemon, butter, and fresh herbs: a simple weeknight preparation that lets the fish's clean flavor shineFish tacos and fish sandwiches: flakes into chunky pieces that hold their shape in warm tortillas or toasted bunsFish cakes, fish balls, and Scandinavian-style fiskekaker: the firm, lean flesh binds well with potato and binder, holding shape during cookingSoups, chowders, and stews: holds together better than delicate fish like sole when simmered; absorbs broth flavors without disintegratingGefilte fish and fish croquettes: traditional preparations that benefit from pollock's mildness and ability to take on seasoningFried fish sandwiches (like a po' boy): the firm texture stands up to bold condiments like remoulade, pickles, and hot sauce

Tips & pitfalls

Thaw overnight in the refrigerator on a paper towel-lined plate to catch any released moisture. If quick-thawing under cold running water, cook immediately afterward—surface cells damage faster with this method.
Pat fillets completely dry with paper towels before seasoning, breading, or searing. Surface moisture is the enemy of crisp coating and proper browning.
Season the flesh side generously; salt draws out excess moisture and helps the flesh firm up slightly before cooking, enhancing texture and flavor.
Add 1–2 tablespoons of milk, white wine, or broth to your baking dish when roasting to create steam and prevent the lean flesh from drying out.
Remove from heat when the flesh turns opaque throughout and flakes at the thickest point. Pollock goes from perfectly done to dry quickly—carryover cooking will bring it to proper temperature.
Test doneness at the thickest point with a fork; the flesh should turn fully opaque and reach an internal temperature of 130°F (54°C) for optimal results, as carryover will bring it to the safe serving temperature of 145°F (63°C).
For superior breading adhesion: dust lightly with flour (tap off excess), dip in beaten egg, then coat with breadcrumbs. The flour creates a barrier that prevents the egg from sliding off and the breadcrumbs from falling away.
Frozen IQF fillets often deliver more consistent quality than "fresh" fillets in display cases, which may have been previously frozen and refrozen during transit.

Nutrition

92kcal

Energy

385 kJ · per 100 g

Where the calories come from

Protein 76%Carbs 0%Fat 24%

Protein

16.8g

34% DV

Carbs

0% DV

Fat

2.3g

3% DV

Fiber

0% DV

Sodium

40mg

2% DV

Notable micronutrients

Vitamin B1283% DV

Selenium23% DV

Phosphorus17% DV

Vitamin B612% DV

Niacin (B3)8% DV

Potassium8% DV

Source · USDA FoodData Central · Fish, sucker, white, raw

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In the shops

Matched grocery products

No matched grocery products for Frozen Pollock Fillet yet.

Good to know

Scientific Name: Theragra chalcogramma (Alaska pollock); Pollachius pollachius (European pollock)
Flavor: Mild, slightly sweet, clean; subtler than cod with a hint of sea taste
Texture: Medium-firm, tender and flaky; holds together well for breading and soups
Form: IQF skinless fillets; also available skin-on and as block-frozen portions
Protein: 18–20g per 100g; complete protein with all essential amino acids
Fat: Less than 1g per 100g; very lean—cooking consideration for moisture management
Yield: 15–20% moisture loss when cooked; 1 lb raw yields about 12–13 oz cooked
Shelf Life: Frozen at 0°F (-18°C): 3–6 months; thawed in refrigerator: 1–2 days
Mercury Level: Low; FDA "Best Choice" category among white fish
Sustainability: Alaska pollock is one of the world's most well-managed fisheries; MSC certified options available

Substitutes

Cod (Atlantic or Pacific) — Most similar texture and mildness; slightly firmer with a touch more sweetness. Direct 1:1 substitution.
Haddock — Very similar flakiness and mildness; slightly sweeter undertone. Excellent in fish and chips applications.
Hake (Silver or White) — Comparable mild flavor and cooking behavior; may be slightly softer. Good for baking and poaching.
Whiting (Silver Hake) — Lighter, more delicate texture. Best for quick-cook applications like pan-searing. Direct 1:1 substitution.
Tilapia — Milder and slightly sweeter; firmer, denser texture. Works in most pollock applications; adjust seasoning as tilapia takes less well to bold flavors.
Pacific Cod — Better texture match than Atlantic cod for breading applications; similar mild flavor profile.

Pairs with

Lemon Brown butterFresh dillCapers and shallotsPanko breadcrumbsBeer batterTartar sauce and lemon wedgesPotatoes (steamed, mashed, or as chips)Egg and cream

Also called

Frozen Pollock · Frozen White Fish