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

Population Status

• According to the 2019 stock assessment, Atlantic pollock is not overfished and is not subject to overfishing.

Appearance

• Atlantic pollock are brownish-green on the back and slightly pale on the belly.
• They have a small chin barbel, like the whiskers on a catfish.
• They are a member of the cod family but can be distinguished by their greenish hue and darker flesh.

Biology

• Atlantic pollock grow fast at first until they sexually mature between the ages of 3 and 6.
• They grow to more than 3 ½ feet long and 35 pounds and can live a long time, up to 23 years.
• Atlantic pollock spawn from November through February over hard, stony, or rocky ocean bottoms in areas throughout the Gulf of Maine and Georges Bank.
• They spawn multiple times per season.
• Pollock eggs rise into the water column after they are released and fertilized.
• Smaller pollock in inshore waters feed on small crustaceans and small fish. Larger pollock mainly prey on fish.
• A variety of fish eat juvenile pollock. Spiny dogfish, monkfish, and other pollock prey on adults.

Where They Live

Range

• Atlantic pollock are found in the Northwest Atlantic Ocean and are most common on the western Scotian Shelf and in the Gulf of Maine.

Habitat

• Pollock eggs and larvae are found in the water column.
• Juveniles are found inshore and move offshore as they grow older. When in inshore waters, juvenile pollock school in the open water at low tide, then scatter at high tide and hide in intertidal seaweed beds.
• Adults live offshore near the ocean floor over a wide variety of ocean bottom habitats including sand, mud, rocks, and vegetation.
• Atlantic pollock swim in schools and are believed to travel extensively between the Scotian Shelf and Georges Bank and, to a lesser extent, between the Scotian Shelf and the Gulf of Maine.

Is Atlantic Pollock Sustainable?

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

Availability

Year-round. Peak landings are from November through January.

Source

U.S. wild-caught from Maine to Virginia.

Taste

Sweet and delicate.

Texture

Firm.

Color

White.

Health Benefits

Atlantic pollock is very low in saturated fat and is a very good source of protein, vitamin B12, phosphorus, and selenium.

Nutrition Facts

Servings: 1; Serving Weight: 100 g (raw); Calories: 92; Protein: 19.44 g; Total Fat: 0.98 g; Total Saturated Fatty Acids: 0.135 g; Carbohydrate: 0 g; Total Sugars: 0 g; Total Dietary Fiber: 0 g; Cholesterol: 71 mg; Selenium: 36.5 mcg; Sodium: 86 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.