Seafood

Pollock

Health
ScoreA

Pollock is a lean white fish rich in high-quality protein and omega-3 fatty acids, making it an excellent seafood choice for cardiovascular and metabolic health.

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Why Pollock scores 83

Nutrient density35

Protein quality14

Fiber content0

Healthy fats5

Bioactive compounds12

Glycemic impact10

Top nutrients

% Daily Value per 3 oz (85 g)

Vitamin B12 128%Selenium 60%Niacin 19%Phosphorus 18%Magnesium 15%

Nutrition

per_100g

111

Calories

23.5g

Protein

Carbs

1.2g

Fat

Fiber

Health benefits

Supports cardiovascular health and reduced atherosclerosis risk

strong evidence

Omega-3 fatty acids (EPA/DHA) reduce triglycerides, lower blood pressure, and decrease platelet aggregation; selenium acts as a cofactor for glutathione peroxidase, protecting arterial endothelium from oxidative damage

Promotes cognitive function and neurological protection

strong evidence

B12 is essential for myelin formation and homocysteine metabolism; choline and omega-3s support synaptic plasticity and reduce neuroinflammation associated with cognitive decline

Preserves lean muscle mass and supports metabolic health

strong evidence

Complete amino acid profile with high bioavailability supports protein synthesis; leucine content activates mTOR pathway for muscle maintenance, particularly important with aging

Supports thyroid function and metabolic regulation

moderate evidence

Iodine and selenium are essential cofactors for thyroid peroxidase and glutathione peroxidase enzymes required for thyroid hormone synthesis and T4-to-T3 conversion

Reduces systemic inflammation markers

moderate evidence

EPA and DHA compete with arachidonic acid for COX/LOX enzyme pathways, producing less pro-inflammatory eicosanoids; selenium supports selenoprotein antioxidant defenses

Pairs well with

·Pair with leafy greens (spinach, kale) because fat-soluble vitamins A, E, and K enhance absorption of omega-3s and support cardiovascular benefits
·Combine with cruciferous vegetables (broccoli, Brussels sprouts) because their sulfur compounds support Phase 2 liver detoxification of environmental contaminants and enhance iodine utilization
·Serve with lemon or citrus because ascorbic acid enhances non-heme iron absorption from accompanying vegetables and supports collagen synthesis for vascular integrity
·Pair with olive oil because polyphenols in EVOO synergize with omega-3s to reduce lipid peroxidation and enhance anti-inflammatory signaling
·Combine with turmeric-based dishes because curcumin potentiates omega-3 effects on NF-κB inflammatory pathways and improves bioavailability when paired with black pepper

Practical tips

·Best timing: midday
·Select frozen wild-caught pollock over farmed when possible, as it typically contains lower contaminant loads and higher omega-3 density due to natural diet
·Steam or bake pollock at 180°C (350°F) for 12-15 minutes to preserve heat-sensitive B vitamins; avoid prolonged high-heat cooking that oxidizes omega-3 fatty acids
·Consume skin-on when available—the thin layer contains collagen and carotenoids that support skin elasticity and joint health
·Store frozen pollock at -18°C or below for up to 6 months; thaw in refrigerator overnight rather than at room temperature to minimize oxidation and bacterial growth
·Consume 2-3 servings (100-150g) weekly as part of a rotation with fatty fish (salmon) to achieve optimal omega-3 intake while minimizing potential mercury exposure