How to Cook Pollock Fish – Easy, Crispy, and Flavorful Methods

Prepping Pollock for Cooking

Thawing Frozen Fillets the Right Way

Most of the pollock I work with here in New York comes frozen, and that’s totally fine—as long as you thaw it properly. The best way is to place the fillets in the refrigerator overnight. If you’re short on time, you can also submerge the sealed fillets in cold water for 30–45 minutes. Avoid warm water or microwaving—they’ll ruin the texture before you even start cooking.

Drying the Fish for Perfect Texture

Here’s a step many home cooks skip: pat the fish completely dry with paper towels after thawing. Moisture on the surface can cause steaming instead of searing, and will make it harder to get a golden crust. Whether you’re pan-frying or baking with a crumb coating, dry fillets = better flavor and crispiness.

Trimming, Deboning, and Patting Dry

Pollock is usually boneless and skinless when sold frozen, but double-check for any pin bones or uneven edges. A quick inspection and a firm press with your fingers along the center of the fillet will tell you if anything needs to be removed.

Step	Why It Matters
Thaw overnight	Preserves texture and prevents sogginess
Pat completely dry	Ensures browning and crispy edges
Check for bones	Avoids surprises while eating
Trim uneven edges	Promotes even cooking

Seasoning and Marinade Options

Pollock has a delicate, slightly sweet flavor, which means it pairs beautifully with bright, herby, or buttery ingredients. I like to keep seasonings simple but impactful—you don’t need much to make this fish shine.

Classic Lemon Garlic Butter

This is my go-to when I want something comforting, fast, and full of flavor. I melt butter in a pan, stir in minced garlic, a splash of lemon juice, and finish with chopped parsley. It’s fantastic drizzled over baked or seared fillets.

Ingredient	Amount (per 2 fillets)
Butter	2 tbsp
Garlic (minced)	2 cloves
Lemon juice	1 tbsp
Fresh parsley	1 tbsp chopped

Mediterranean Spice Rub (Cumin, Paprika, Oregano)

For a more robust flavor, I rub the fillets with a dry mix of smoked paprika, ground cumin, oregano, black pepper, and a touch of sea salt. This works great for pan-fried or oven-roasted pollock and pairs well with couscous, quinoa, or roasted veggies.

Chef’s Tip: Add a tiny bit of olive oil to the rub—it helps the spices stick and enhances browning.

Panko and Parmesan Crust for Crunch

If you’re craving texture, coat your fillets in panko breadcrumbs mixed with grated parmesan, lemon zest, and dried herbs. Dip the fish in beaten egg first, then press the breadcrumb mixture on top. Bake until golden—crispy on the outside, tender inside.

Tips for Oil, Herbs, and Citrus Pairings

Pollock loves citrus (especially lemon and orange zest), fresh dill, basil, and light oils like avocado or olive oil. A drizzle of oil before baking or pan-frying helps lock in moisture without overpowering the fish’s flavor.

How to Pan-Fry Pollock Fish

Pan-frying is my favorite quick method for pollock when I want that crispy edge and juicy center. It’s all about using the right pan, enough heat, and keeping it simple.

Choosing the Right Pan and Oil

Use a cast iron skillet or a heavy nonstick pan for even heat and solid browning. I go with neutral high-heat oils like avocado oil, grapeseed, or canola—they won’t burn as fast as olive oil.

Preheat your pan over medium-high heat until the oil just begins to shimmer. Don’t rush this step—a hot pan means the fish won’t stick.

Searing Technique – Flip Only Once

Once the oil is hot, gently lay the fillets in the pan. You should hear a light sizzle—not aggressive spitting. Let the pollock cook undisturbed for about 3–4 minutes, depending on thickness. This builds that golden crust.

Flip carefully using a fish spatula and cook another 2–3 minutes on the second side. That’s it.

Step	Time (per side)	Notes
First side sear	3–4 minutes	Don’t move it—let crust form
Flip once	—	Use a thin spatula to avoid tearing
Second side sear	2–3 minutes	Finish to golden and flaky

Cooking Time and How to Avoid Sticking

Make sure your fish is fully dry before it hits the pan, and resist the urge to poke or flip early. If you try to turn it too soon, it’ll stick. Let it release naturally—it’s ready to flip when it lifts easily with a spatula.

Chef’s tip: Finish with a squeeze of lemon juice and a small pat of butter in the pan just before serving—it adds instant shine and richness.

How to Bake Pollock in the Oven

Baking pollock is one of the easiest and healthiest ways to prepare it. Whether you’re going for a clean lemon-butter profile or a crunchy panko crust, the oven gives you control and consistency.

Temp, Timing, and Flavor Options

Preheat your oven to 400°F (200°C) for best results. This temperature cooks pollock quickly without drying it out.

Place the seasoned or crusted fillets on a parchment-lined baking sheet or lightly greased dish. If using lemon slices, lay them directly under or on top of the fish.

Fillet Thickness	Bake Time (at 400°F)	Internal Temp
½ inch (thin)	8–10 minutes	145°F
¾–1 inch	12–15 minutes	145°F
1½ inches	16–18 minutes	145°F

Always check with a digital thermometer or do the flake test—the flesh should turn opaque and separate easily with a fork.

Baked Panko-Crusted Pollock

For a crispy, golden top without deep frying, I mix:

• ½ cup panko breadcrumbs
• 2 tbsp grated parmesan
• Zest of half a lemon
• 1 tsp dried parsley
• 2 tbsp melted butter or olive oil

Press the mixture on top of each fillet after brushing it with egg wash or a bit of mayo, then bake for 12–15 minutes. The result is crunchy, juicy, and kid-friendly too.

Sheet Pan Dinners with Veggies and Sauce

This is one of my favorite weeknight tricks: place seasoned pollock on one side of a large sheet pan, and add chopped asparagus, zucchini, cherry tomatoes, or thin potato slices on the other. Drizzle everything with olive oil, season with salt and pepper, and roast together.

You’ll have a full dinner in under 25 minutes, with only one pan to clean.

How to Poach Pollock Gently

Poaching is one of the most underrated ways to cook pollock. It keeps the fish ultra-moist, silky, and light—perfect if you’re watching calories or want a clean flavor base for sauces.

Broth, Wine, or Lemon Water Poaching Base

You don’t need much to poach pollock, but the liquid should be flavorful. I often use:

• Vegetable or fish broth (about 1½–2 cups)
• A splash of dry white wine
• A few slices of lemon or orange
• Fresh herbs like dill, parsley, or thyme
• Optional: a smashed garlic clove or a piece of shallot

Bring the liquid to a gentle simmer, not a boil—around 170–180°F (77–82°C).

How to Know When Poached Pollock Is Done

Carefully add the fillets to the simmering liquid, ensuring they are mostly submerged. Cover partially and cook for 7–10 minutes, depending on thickness. There should be no bubbling or boiling—just quiet movement in the liquid.

You’ll know it’s done when the fish is:

• Opaque all the way through
• Fork-flaky but still moist
• At an internal temperature of 145°F (63°C)

Chef’s tip: Serve poached pollock with a spoonful of the poaching liquid over steamed rice, or top with a citrus vinaigrette or yogurt sauce for contrast.

Poaching vs Steaming – What’s the Difference?

Method	Liquid Touches Fish?	Texture & Flavor
Poaching	Yes	Silky, moist, subtly infused
Steaming	No (steam only)	Light, firmer, more neutral

Both are healthy techniques, but poaching adds more flavor through the liquid, while steaming highlights the natural taste of the fish.

Cooking Time and Temperature Guide

No matter which method you choose—pan-fry, bake, or poach—pollock cooks quickly and can become dry if overdone. The key is monitoring internal temperature and using the right timing for the thickness of your fillets.

Internal Temperature – Always 145°F

According to USDA guidelines (and my own kitchen rules), pollock is done when it reaches 145°F (63°C) in the thickest part. At this point, the flesh turns opaque white and flakes easily with a fork.

Chef’s tip: For the best texture, I pull it from heat at around 140°F and let it finish with carryover cooking.

Time Chart by Method and Thickness

Cooking Method	Fillet Thickness	Approx. Time	Notes
Pan-Fry	¾ inch	3–4 min/side	Use medium-high heat, flip once
Bake (400°F)	¾–1 inch	12–15 minutes	Use parchment or lightly greased pan
Poach	¾–1 inch	7–10 minutes	Gentle simmer, do not boil
Steam	¾–1 inch	8–12 minutes	Lid on, over medium steam heat

Flake Test vs Thermometer Check

If you don’t have a thermometer, here’s a reliable visual method:

• Insert a fork into the thickest part of the fish and twist gently.
• If the meat flakes easily and looks fully opaque, it’s done.
• If it’s still translucent or resists flaking, cook for another 1–2 minutes.

Both techniques work, but for consistency (especially with guests or meal prep), I always trust a digital instant-read thermometer.

Nutritional Value and Calories of Pollock

Pollock isn’t just affordable and versatile—it’s also incredibly nutritious. As a lean white fish, it’s high in protein, low in fat, and a smart choice for heart-healthy and low-calorie meals. It’s a regular in my kitchen when I’m planning menus for clients watching their macros or simply trying to eat clean.

Macros per 100g and per Fillet

Here’s the nutrition profile for 100g (about 3.5 oz) of cooked pollock—roughly one standard fillet:

Nutrient	Amount (per 100g cooked)
Calories	~91 kcal
Protein	~19 g
Total Fat	~0.9 g
Saturated Fat	~0.2 g
Carbohydrates	0 g
Omega-3s	~250–300 mg
Cholesterol	~70 mg
Sodium (natural)	~75 mg

A full 6 oz cooked fillet contains about 160 calories and over 30 grams of protein, making it ideal for high-protein, low-fat diets.

Low-Fat, High-Protein, and Omega-3 Profile

Pollock provides a clean protein boost without added heaviness. It’s particularly good for:

• Weight loss plans
• Keto or low-carb diets (0g carbs)
• Athletic meal prep
• Heart-healthy eating, thanks to its modest omega-3 content

Compared to fattier fish like salmon, pollock has fewer calories and fat, but still brings enough omega-3s to support cardiovascular and brain health.

Comparison to Cod and Tilapia

Fish Type	Calories (per 100g)	Protein	Fat	Texture
Pollock	~91 kcal	19 g	0.9 g	Flaky, mild
Cod	~82 kcal	18 g	0.7 g	Firm, neutral
Tilapia	~96 kcal	20 g	2.3 g	Soft, sweet

Pollock lands right in the middle—mild flavor, great texture, and easy to dress up however you like.

Best Sauces and Sides to Serve With Pollock

Pollock is a blank canvas with a mild, clean flavor, which means it pairs beautifully with bright sauces and all kinds of sides. Whether you’re going classic or creative, the right combination turns a simple fish fillet into a full, satisfying meal.

Garlic Butter, Dill Sauce, or Chimichurri

Sauce Name	Flavor Profile	Works Best With
Lemon Garlic Butter	Bright, savory, rich	Baked or pan-fried pollock
Fresh Dill Yogurt	Cool, tangy, herbal	Poached or steamed pollock
Chimichurri	Zesty, garlicky, herby	Pan-seared or grilled pollock
Tartar Sauce	Classic, creamy, sharp	Crumb-coated or fried pollock

These sauces can be made ahead and stored in the fridge—great for meal prep or entertaining.

Side Pairings – Veggies, Grains, and Light Salads

Pollock’s mildness pairs perfectly with both vibrant veggies and richer sides. On cozy evenings, I love plating it next to a creamy, comforting bowl of slow cooker mac and cheese—a classic combo that always pleases. You can check out my go-to recipe here: slow cooker mac and cheese.

Pollock goes well with both light and hearty sides. Here are some favorites from my own weeknight menus:

• Roasted Vegetables – Think asparagus, zucchini, cherry tomatoes
• Steamed Green Beans – Tossed with lemon zest and sea salt
• Herbed Quinoa or Brown Rice – Absorbs juices and sauces beautifully
• Couscous with Olive Oil and Herbs – Light, quick, and Mediterranean-friendly
• Simple Arugula Salad – With lemon vinaigrette for a peppery bite

Wine or Lemon-Based Pan Sauces

If you want to go gourmet without extra effort, deglaze your pan after cooking pollock with a splash of white wine or lemon juice, add a teaspoon of butter, and reduce into a pan sauce. Swirl in herbs like thyme or parsley just before serving.

Chef’s Tip: This kind of sauce is perfect if you’ve just pan-fried pollock—it brings all that flavor off the skillet and right onto the plate.

Mistakes to Avoid When Cooking Pollock

Even though pollock is easy to work with, it’s also delicate—and a few missteps can quickly turn it from flaky and flavorful to dry and disappointing. Here’s what to watch out for in your kitchen.

Overcooking and Dry Texture

Pollock cooks fast. Go just a few minutes over and you’ll end up with dry, mealy fish. Always aim for an internal temp of 145°F (63°C) and use a thermometer if possible.

Tip: If you’re baking or pan-frying, pull the fillets off the heat at 140°F, then let them finish resting for a few minutes.

Not Drying the Fillet Before Cooking

If your fillet is too wet—especially when pan-frying or crusting—it won’t brown properly and may stick to the pan. Patting it dry with paper towels is one of the simplest ways to get better texture and flavor.

Using Low Heat When Crisping

If you’re trying to get that golden crust, don’t start in a cold or barely warm pan. Pollock is lean, so it needs a quick, high-heat sear to lock in moisture and color. Preheat your skillet until oil shimmers before adding the fish.

Crowding the Pan

Placing too many fillets in one pan causes the temperature to drop, which leads to steaming instead of searing. Always give your fillets space to breathe—cook in batches if needed.

Skipping Seasoning or Under-salting

Pollock is mild, which makes it versatile—but it also means you need to bring the flavor. Don’t forget to season both sides with salt and any herbs or spices before cooking.

Leftover Storage and Reheating Tips

Pollock is best eaten fresh, but leftovers can still be delicious if you store and reheat them with care. Since the fish is lean, the goal is to prevent it from drying out.

How to Store Cooked Pollock Safely

After cooking, let the fish cool to room temperature (but don’t leave it out for more than 2 hours). Then store it in:

• An airtight container
• In the refrigerator for up to 3 days

If the fish is sauced or breaded, place parchment paper between fillets to keep the texture from turning soggy or sticking together.

Freezing tip: You can freeze cooked pollock for up to 2 months, though the texture may soften slightly. Wrap tightly in foil or freezer-safe bags, and label with the date.

Best Reheating Methods (Oven, Pan, Microwave)

Method	Instructions	Best For
Oven	Reheat at 300°F (150°C), covered with foil for 10–12 min	Whole fillets, breaded fish
Stovetop	Heat gently in a covered skillet with a splash of broth	Plain or sauced fillets
Microwave	50% power, 30-second intervals, cover with damp paper towel	Quick reheating, flaked fish

Chef’s Tip: Add a splash of lemon juice, olive oil, or sauce before reheating to help restore moisture and brighten flavor.

Can You Freeze Cooked Pollock?

Yes, and it’s a great option for meal prepping. I often freeze cooked fillets alongside simple sides like steamed veggies or even hearty beans for a full reheat-and-eat dinner. If you’re into slow-cooked comfort foods, try pairing pollock leftovers with a Southern staple like beans and ham hocks in a slow cooker—rich, smoky, and freezer-friendly: beans and ham hocks in a slow cooker.

Sustainability and Sourcing Guide

As a chef, I don’t just care about taste—I care about where the fish comes from. Pollock is one of the more sustainable choices in the seafood world, but like any fish, it depends on how and where it’s caught. Understanding that can help you make better choices for your plate and the planet.

Wild-Caught vs Farmed Pollock – What to Know

Most pollock sold in the U.S. is wild-caught, particularly from the North Pacific. Farmed pollock is less common and typically comes from small-scale operations.

Type	Pros	Cons
Wild-Caught	Natural diet, lower environmental impact	May vary in availability or price
Farmed	Controlled supply	May involve feed additives, lower omega-3s

When possible, I always go for wild-caught—not just for sustainability, but also for flavor and texture.

Pollock from Alaska, Norway, or Russia – Which Is Best?

Alaska pollock is the standout—harvested under strict sustainability standards and traceable from sea to plate. It’s a smart choice when you want responsibly sourced seafood that still delivers bold flavor. I apply the same thinking when choosing rich proteins like slow cooked pork belly in a slow cooker, where sourcing and quality make all the difference. Here’s how I do it: slow cooked pork belly in a slow cooker.

Russian pollock, while often less expensive, can be hit-or-miss in terms of environmental standards. Look for third-party certification when buying.

Certifications to Look For (MSC, Ocean Wise)

Label	What It Means
MSC Certified	Marine Stewardship Council – top sustainability rating
Ocean Wise	Endorsed by marine biologists for eco-friendly practices
FishChoice Verified	Supports traceability and responsible sourcing

Chef’s Note: Ask your fishmonger or check the packaging. If it says “Alaska Pollock” and carries the MSC blue label, you’re in good hands.

Frequently Asked Questions About Cooking Pollock