Pollock Fish Recipes

Pollock is a nutritious fish recipe choice, similar to cod and tuna. However, it is frequently served fried, negating the benefits of consuming fish as a protein source. Like salmon, tuna, and cod, Pollock fish has a high nutritional value and is a rich source of lean protein and low in saturated fat.

What is the flavour of pollock fish?
Pollock from Alaska has a mild, delicate flavour, huge flakes, a somewhat grainy texture, and a low oil content. They have a taste that is similar to haddock or cod but is a little milder.

Recipe for Pollock Fillets with Garlic Butter in the Oven

INGREDIENTS
One pound defrosted frozen Pollock filletsTwo garlic cloves, minced1/4 cup melted butter1/2 teaspoon dried parsleyOne tsp lime extractSeason with salt and pepper to taste

PREPARATION
Preheat the oven to 400 degrees Fahrenheit.Place the Pollock fillets in a single layer in a glass baking dish.Combine the garlic, butter, parsley, lime juice, salt, and pepper in a mixing bowl. Pour the sauce over the Pollock fillets.Preheat oven to 350°F and bake for 25–30 minutes, or until salmon flakes easily with a fork.

Recipe for Poached Pollock in garlic butter

Pollock is a low-cost fish with a mild flavour and medium texture. Pollock is simple to bake or fry, but we’re making it a little nicer with this wonderful pollock recipe! This simple recipe uses poaching, or cooking the fish in a liquid at a reduced temperature, to give it a lovely garlic butter flavour!

INGREDIENTS
Four Pollock fillets (defrosted)Two garlic cloves (minced)Butter (0.5 cups)One tablespoon Fisherman’s Wharf Seasoning from Urban Accents (or your favourite seafood seasoning)A single lemon (juiced)

DIRECTIONS
Melt the butter in a frying pan large enough to accommodate Pollock over medium-low heat.Cook until the garlic is golden brown. Combine the lemon juice and Fisherman’s Wharf seasoning.Place the Pollock fillets in the pan and cook for 5-6 minutes per side over medium-low heat, basting the fish with the poaching liquid as needed.It’s done when the fish flakes readily with a fork. Remove the frying pan from the heat and serve with a side of fresh greens.

Pollock with lemon sauce, sweet potato chips, and broccoli mash

Chips and fish with a spicy caper sauce and minty mushy peas, this dish is given a healthy makeover; aubergine can be substituted for the peas for a vegetarian option.

INGREDIENTS
Two cloves garlic

To make the chips
Two sweet potatoes, cleaned and cut into chips (175g/6oz)Two tsp rapeseed oil (plus a little more for the fish)1/2 tablespoon smoked paprika

For the fish and the sauce
Two pollock fillets (each around 100g/4oz)1-2 lemonsTwo tbsp olive oil (extra virgin)1/2 teaspoon capers, washed and choppedOne tbsp dill, chopped

To make the broccoli mash, combine all of the ingredients in a large mixing bowl
One chopped leek
Four spears of broccoli (about 200g/7oz)
85 g peas, frozen
Mint sprigs

METHOD
Preheat the oven to 200 degrees Fahrenheit/180 degrees. Chop the garlic finely and keep half aside for the dressing and the rest for the chips. Spread the sweet potatoes out on a large baking sheet and toss with the oil. Preheat oven to 350°F and bake for 25 minutes, flipping halfway through.

Brush the fish with oil, then grate over the lemon zest and season with black pepper on a baking sheet lined with baking parchment. Cook the leek for 5 minutes before adding the broccoli and cooking for another 5 minutes. Add the peas and cook for another 2 minutes. Drain and return to the pan to produce a thick purée with a stick blender. Blitz again after adding the mint.

How do you serve?
Meanwhile, sprinkle the chips with the garlic and paprika and return to the oven with the fish for 10 minutes. Combine the garlic, capers, dill, and 1 tbsp water in a mixing bowl. With the caper dressing spooned over the fish, serve everything together.