Pollock

Pollock is listed in the Longevity Diet as a lean fish providing 0.4 g EPA/DHA omega-3 per 75 g cooked serving, recommended as part of the diet's twice-weekly fatty/lean fish component.

Why It Matters for Longevity

Pollock is listed in the Longevity Diet as a lean fish providing 0.4 g EPA/DHA omega-3 per 75 g cooked serving, recommended as part of the diet's twice-weekly fatty/lean fish component. EPA and DHA omega-3 fatty acids reduce triglycerides, lower inflammatory eicosanoid production, support neuronal membrane integrity, and are associated with reduced cardiovascular and all-cause mortality.. Seafood omega-3s (EPA/DHA) reduce cardiovascular mortality by ~36% in meta-analyses; even modest intakes from lean fish like pollock contribute to cardioprotective thresholds. (PubMed — Mozaffarian & Wu, Journal of the American College of Cardiology (2011) — PMID 21945129) Alaska pollock provides high-quality complete protein (DIAAS > 1.0) with all essential amino acids; lean white fish protein supports muscle protein synthesis and maintenance of lean mass during aging (sarcopenia prevention). (PubMed — Hosomi et al., Journal of Nutritional Science and Vitaminology (2011) — PMID 22101551)

How to Use It

Pairs well with lemon, extra-virgin-olive-oil, garlic. Use as a fish in your daily meals according to the Longevity Diet guidelines.

What to Pair It With

Synergies

• Lemon (complement): Lemon juice brightens the mild flavor and vitamin C enhances absorption of any non-heme iron or fat-soluble nutrients in an accompanying vegetable side. - Extra-Virgin-Olive-Oil (complement): Olive oil adds monounsaturated fats and polyphenols that complement the omega-3 profile of pollock, forming a broadly cardioprotective meal. - Garlic (complement): Garlic allicin compounds have complementary cardiovascular benefits (blood pressure, platelet aggregation) that synergize with fish omega-3s.

Flavor Profile

Taste: mild, slightly sweet, clean, neutral. Aroma: mild ocean, neutral, clean. Texture: flaky, firm, moist when not overcooked. Category: lean white fish.

The Science

• PubMed — Mozaffarian & Wu, Journal of the American College of Cardiology (2011) — PMID 21945129: Seafood omega-3s (EPA/DHA) reduce cardiovascular mortality by ~36% in meta-analyses; even modest intakes from lean fish like pollock contribute to cardioprotective thresholds. - PubMed — Hosomi et al., Journal of Nutritional Science and Vitaminology (2011) — PMID 22101551: Alaska pollock provides high-quality complete protein (DIAAS > 1.0) with all essential amino acids; lean white fish protein supports muscle protein synthesis and maintenance of lean mass during aging (sarcopenia prevention). - PubMed — FAO/WHO Joint Expert Consultation (2011) — PMID 22254072: Pollock is among the most sustainable commercially harvested fish; low mercury content (<0.04 ppm) makes it suitable for regular consumption in longevity diets where fish frequency is emphasized. - Book claim (medium confidence): Pollock is listed in the Longevity Diet as a lean fish providing 0.4 g EPA/DHA omega-3 per 75 g cooked serving, recommen

Key Nutrients