Alaska pollock—also known as walleye pollock—is a key species in the Alaska groundfish complex and a target species for one of the world's largest fisheries. Pollock is a semipelagic schooling fish widely distributed in the North Pacific Ocean with largest concentrations in the eastern Bering Sea.

U.S. wild-caught Alaska pollock is a smart seafood choice because it is sustainably managed and responsibly harvested under U.S. regulations.

Appearance

• Pollock is a member of the cod family.
• They can grow as long as 3 feet but typically reach lengths between 12 and 20 inches and weigh between 1 and 3 pounds.
• They have speckled coloring that helps them blend in with the seafloor to avoid predators.

Biology

• Alaska pollock grow fast and have a relatively short life span of about 12 years.
• As a result, they are generally more productive compared to slower growing, longer living species.
• Some pollock begin to reproduce by the age of 3 or 4 and are extremely fertile, so each generation replaces aging or harvested fish in just a few years.
• In the spring, pollock migrate inshore to shallow water to breed and feed.
• They move back to warmer, deeper waters in the winter months.
• The survival of young pollock depends on several factors, such as the availability of food, environmental conditions, and predation.
• Their survival rate is highly variable, which can potentially cause large fluctuations in the abundance of pollock in a matter of a few years.
• Juvenile pollock eat zooplankton (tiny floating animals) and small fish.
• Older pollock feed on other fish, including juvenile pollock.
• Many other species—including Steller sea lions and other marine mammals, fish, and seabirds—feed on pollock and rely on them for survival.

Where They Live

Range

• Alaska pollock are found throughout the North Pacific Ocean but are most common in the Bering Sea.

Habitat

• Younger pollock live in the mid-water region of the ocean; older pollock (age 5 and up) typically dwell near the ocean floor.
• Pollock swim in large schools in waters between 330 and 985 feet deep but are sometimes found as deep as 3,300 feet.

Is Alaska Pollock Sustainable?

U.S. wild-caught Alaska pollock is a smart seafood choice because it is sustainably managed and responsibly harvested under U.S. regulations.

Availability

Fresh from January to April and June to October. Frozen year-round.

Source

U.S. wild-caught, mainly in the Bering Sea and Gulf of Alaska.

Taste

Pollock has mild-tasting flesh and is similar to other white fish like cod or haddock.

Texture

Pollock has a relatively fine texture and is well suited for a variety of preparations.

Health Benefits

Alaska pollock is a good source of omega-3 fatty acids, high in protein, and low in carbohydrates and fat.

Nutrition Facts

Servings: 1; Serving Weight: 100 g (raw); Calories: 81; Protein: 17.18 g; Total Fat: 0.8 g; Total Saturated Fatty Acids: 0.164 g; Carbohydrate: 0 g; Total Sugars: 0 g; Total Dietary Fiber: 0 g; Cholesterol: 71 mg; Selenium: 21.9 mcg; Sodium: 99 mg

FDA and EPA have issued advice regarding eating fish.

This advice can help those who might become or are pregnant or breastfeeding as well as parents and caregivers who are feeding children make informed choices when it comes to the types of fish that are nutritious and safe to eat.

Fish provide key nutrients that support a child’s brain development.

Fish are part of a healthy eating pattern and provide key nutrients during pregnancy, breastfeeding, and/or early childhood to support a child’s brain development:

• Omega-3 (called DHA and EPA) and omega-6 fats
• Iron
• Iodine (during pregnancy)
• Choline

Choline also supports development of the baby’s spinal cord. Fish provide iron and zinc to support children’s immune systems. Fish are a source of other nutrients like protein, vitamin B12, vitamin D, and selenium too.

Eating fish can provide other health benefits too.

Fish intake during pregnancy is recommended because moderate scientific evidence shows it can help your baby’s cognitive development.

Strong evidence shows that eating fish, as part of a healthy eating pattern, may have heart health benefits.

Healthy eating patterns that include fish may have other benefits too. Moderate scientific evidence shows that eating patterns relatively higher in fish but also in other foods, including vegetables, fruits, legumes, whole grains, low- or non-fat dairy, lean meats and poultry, nuts, and unsaturated vegetable oils, and lower in red and processed meats, sugar-sweetened foods and beverages, and refined grains are associated with:

• Promotion of bone health – decreases the risk for hip fractures
• Decreases in the risk of becoming overweight or obese
• Decreases in the risk for colon and rectal cancers

A healthy eating pattern consists of choices across all food groups (vegetables, fruits, grains, dairy, and protein foods, which includes fish), eaten in recommended amounts, and within calorie needs. Healthy eating patterns include foods that provide vitamins, minerals, and other health-promoting components and have no or little added sugars, saturated fat, and sodium.

The Dietary Guidelines for Americans recommends eating fish as part of a healthy eating pattern.

The Dietary Guidelines for Americans recommends:

• At least 8 ounces of seafood (less for children) per week based on a 2,000 calorie diet.
• Those who are pregnant or breastfeeding consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.

Choose a variety of fish that are lower in mercury.

While it is important to limit mercury in the diets of those who are pregnant or breastfeeding and children, many types of fish are both nutritious and lower in mercury.

This chart can help you choose which fish to eat, and how often to eat them, based on their mercury levels.

What is a serving? As a guide, use the palm of your hand.

Pregnancy and breastfeeding:

• 1 serving is 4 ounces

Eat 2 to 3 servings a week from the "Best Choices" list
(OR 1 serving from the "Good Choices" list).

Childhood:
On average, a serving is about:

• 1 ounce at age 1 to 3
• 2 ounces at age 4 to 7
• 3 ounces at age 8 to 10
• 4 ounces at age 11

Eat 2 servings a week from the “Best Choices” list.