Document 6453128

A S K F O R A L A S K A®
QUICK & EASY RECIPES
COD & POLLOCK
QUICK & EASY
ALASKA
ALASKA COD & POLLOCK – Wild, Natural & Sustainable
®
Wild Alaska Cod and Pollock are two of the most popular whitefish species, for good reason:
• Alaska (Pacific) Cod has moist, firm fillets with a distinctive large flake and a slightly sweet flavor.
• Alaska Pollock is a member of the cod family and shares many of its attributes: a firm texture,
mild flavor and snow-white fillets. It should not be confused with Atlantic Pollack (a different
species) or Russian Pollock (which is harvested under a different management system).
Both are extremely versatile – perfect for steaming, baking, sautéing, soups or stews – and are
complemented by a vast array of sauces, herbs, spices and coatings. They’re also high in protein,
low in fat and a good source of heart-healthy omega-3 fatty acids, especially EPA and DHA.
And you can feel good knowing that they are abundant and sustainable. Alaska’s long-term
fisheries management practices ensure the wild, delicious seafood you enjoy today will
be available for generations to come.
Many of these recipes feature COOK IT FROZEN! ® techniques. For more recipes and tips on how to cook
frozen seafood portions go to www.CookItFrozen.com or visit www.alaskaseafood.org..
311 N. Franklin, Suite 200 • Juneau, AK 99801-1147
(800) 478-2903 (907) 465-5560
8-031
Product of Alaska/USA © 2012
ALASKA POLLOCK JERK TACOS
Makes 4 servings (2 tacos each)
Prep Time: 10 minutes
Cook Time: 15 minutes
4 Alaska Pollock fillets (4 to 6 oz. each), fresh, thawed or frozen
2 to 4 teaspoons jerk seasoning rub (1/2 to 1 teaspoon per fillet, to taste)
1 Tablespoon olive, canola, peanut or grapeseed oil
Half of a small fresh pineapple, cut lengthwise
OR 4 slices canned, drained pineapple rings, cut in half
8 small (6 to 7-inch) yellow corn tortillas, warmed
2 cups arugula or spinach leaves
1 lime, cut into 8 wedges
Rinse any ice glaze from frozen Alaska Pollock under cold water; pat
dry with paper towel. Spread 1/2 to 1 teaspoon jerk seasoning on both
sides of each fillet. In a heavy nonstick skillet, heat oil over medium heat;
add fillets to pan and cook 3 to 4 minutes, until browned. Shake pan
occasionally to keep fish from sticking.
Turn fillets over and cover pan tightly. Cook an additional 4 to 6 minutes for frozen Alaska Pollock or 2 to 4
minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
Peel and core fresh pineapple half; cut into 8 equal slices. Using a stovetop grill pan, grill pineapple slices for
2 to 3 minutes on each side over medium heat until browned. Remove from heat, set aside.
To serve, layer 1/4 cup arugula, a pineapple slice, and 1/2 of a fish fillet (2 oz.) onto each tortilla. Squeeze lime
wedge over fillet. Cook’s Tip: Caribbean jerk seasoning can vary quite dramatically in heat – adjust amount to taste.
Nutrients per serving (2 tacos): 296 calories, 6g total fat, 1g saturated fat, 19% calories from fat, 121mg cholesterol,
32g protein, 27g carbohydrate, 4g fiber, 403mg sodium, 70mg calcium and 980mg omega-3 fatty acids.
BLACK THAI ALASKA COD TACOS
with GREEN PAPAYA SLAW and SAMBAL CREMA
Makes 4 servings (2 tacos each)
Prep Time: 20 minutes
1-1/2 pounds Alaska Cod fillets,
fresh or thawed
1/4 cup fresh lime juice
1/4 cup rice wine vinegar
3 Tablespoons Thai fish sauce
1 Tablespoon sambal or sriracha
2 Tablespoons palm sugar or brown sugar
1/3 cup canola oil
8 small (6-inch) corn tortillas, warmed
Cook Time: 10 minutes
Slaw:
1 cup peeled and shredded green papaya
1 cup finely shredded Napa cabbage
1 Roma tomato, halved lengthwise and
thinly sliced
1/3 cup finely shredded carrot
1/4 cup snipped cilantro leaves
3 Tablespoons slivered mint leaves
Place Alaska Cod fillets in shallow glass dish. Whisk together lime juice, vinegar, fish
sauce, sambal, sugar and oil. Pour half the mixture over fish and reserve remaining for
slaw. Let fish marinate 15 minutes. For Slaw: Combine green papaya, cabbage, tomato,
carrot, cilantro and mint. Toss with reserved dressing until combined. For Crema: Whisk
together crema, sambal and lime juice. Refrigerate until serving.
Preheat grill or stovetop grill pan to medium-high heat. Remove fish from marinade and
grill until barely done, 2 to 5 minutes per side, depending on thickness. Cook just until
fish is opaque throughout. Remove fillets from grill and break into large chunks.
Line each tortilla with Green Papaya Slaw. Top with chunks of fish and drizzle with
Sambal Crema. Serve immediately.
Crema:
1/2 cup Mexican crema
(sour cream or mayonnaise)
2 teaspoons sambal or
sriracha
1 teaspoon fresh lime juice
Cook’s Tip: Alaska Halibut is
also excellent in this recipe!
Nutrients per serving (2 tacos): 569 calories, 27g total fat, 5g saturated fat, 42% calories from fat, 83mg cholesterol,
35g protein, 45g carbohydrate, 4g fiber, 1394mg sodium, 71mg calcium and 207mg omega-3 fatty acids.
CATALONIAN COD SOUP
Makes 4 servings
Prep Time: 10 minutes
1/3 cup pine nuts OR slivered
almonds, toasted
4 large garlic cloves, minced
2 cups chopped onions
1 Tablespoon olive oil
1 large pinch saffron OR 1/2 teaspoon
turmeric
1 can (28 oz.) diced tomatoes, drained
2 cans (14.5 oz. each) fat-free chicken
broth
Cook Time: 25 minutes
2/3 cup dry white wine (OR
additional 1 cup chicken broth)
1-1/2 lbs. Alaska Cod fillets, fresh,
thawed or frozen
1/2 cup chopped fresh parsley OR
2 Tablespoons dried parsley
4 slices Italian bread, cut into
bite-size pieces and toasted OR
1-1/2 cups croutons
In food processor or blender, grind nuts and garlic to a paste. In a large
(12-inch) nonstick pan or stockpot, cook onions in olive oil over medium heat
3 to 5 minutes, until lightly golden. Add garlic paste, saffron, tomatoes, chicken
broth, and wine. Bring to a simmer; cook 10 minutes. Rinse any ice glaze from
frozen Alaska Cod under cold water. Turn off heat and gently add seafood to
liquid, skin side down. Return heat to a simmer.
Once simmering, cover pan and cook 4 to 5 minutes for frozen cod or 2 minutes for fresh/thawed fish. Turn off
heat and let seafood rest 5 minutes or until seafood is opaque throughout. Break cod into large chunks. Stir in
parsley and bread and cook 3 minutes. Serve hot.
Nutrients per serving: 439 calories, 12g total fat, 1g saturated fat, 24% calories from fat, 63mg cholesterol,
44g protein, 34g carbohydrate, 7g fiber, 626mg sodium, 170mg calcium and 420mg omega-3 fatty acids.
ALASKA POLLOCK with SPICY LEMON-WALNUT BUTTER SAUCE
Makes 4 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
4 Alaska Pollock fillets (4 to 6 oz. each), fresh, thawed or frozen
1 Tablespoon olive, canola, peanut or grapeseed oil
Salt and black pepper, to taste
1/2 cup chopped walnuts
4 Tablespoons butter, divided
1 Tablespoon fresh lemon juice
2 teaspoons grated lemon zest
1/4 to 1/2 teaspoon cayenne pepper
1 Tablespoon snipped chives
Heat a heavy nonstick skillet over medium-high heat. While pan heats, rinse any ice glaze from frozen Alaska
Pollock fillets under cold water; pat dry with paper towel. Brush both sides of fillets with oil. Place fillets in heated
pan and cook, uncovered, about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.
Turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional
2 to 5 minutes or just until fish is opaque throughout. Remove fillets from skillet; keep warm.
Wipe out pan, if necessary. Add walnuts to skillet; cook until walnuts are lightly toasted, shaking pan occasionally
to prevent walnuts from burning. Add remaining ingredients and heat through. Spoon sauce over fish to serve.
Variation: Alaska Cod or Sole fillets can also be used. Adjust cook time for larger cod fillets.
Nutrients per serving: 344 calories, 26g total fat, 9g saturated fat, 66% calories from fat, 131mg cholesterol,
27g protein, 3g carbohydrate, 1g fiber, 223mg sodium, 27mg calcium, and 1930mg omega-3 fatty acids.
CRISPY ALASKA COD with GREEK PESTO
Makes 4 servings
Prep Time: 15 minutes
Crispy Alaska Cod
1/2 cup panko, or fine bread crumbs
1 Tablespoon cornmeal
2 teaspoons dried oregano
1 teaspoon garlic powder
2 teaspoons lemon pepper seasoning
Cook Time: 10 minutes
2 Tablespoons butter, softened
4 Alaska Cod fillets (4 to 6 oz.
each), fresh, thawed or frozen
Olive oil
2 Tablespoons fresh lemon juice
Prepare pesto by placing all ingredients in a food processor except for
the Feta cheese and red bell pepper; pulse gently until coarsely minced.
Pesto
Remove from food processor to a bowl and stir in the Feta cheese and red
bell pepper; set aside. Preheat broiler oven to 450°F. In a small bowl, mix the
4 oz. fresh spinach leaves,
panko, cornmeal, oregano, garlic powder, lemon pepper and butter to make a
de-stemmed
paste. Heat a large, heavy skillet over medium-high heat. Rinse any ice glaze
1 teaspoon dried oregano
from frozen Alaska Cod under cold water; pat dry with paper towel. Brush both
2 Tablespoons fresh oregano leaves,
sides of fillets generously with olive oil. Place cod in heated skillet and cook,
plus sprigs for garnish
uncovered, until lightly browned, moving fillets gently and adding small
2 teaspoons minced garlic
amounts of oil as needed to keep fillets from sticking. Without turning fillets
3 Tablespoons olive oil
over, cook 3/4 of the way through, about 5 to 6 minutes for frozen cod or 3 to
1 teaspoon red wine vinegar
4 minutes for fresh/thawed fish. Remove fillets from skillet and place in a large
1/2 teaspoon freshly ground black
baking pan, browned-side down. Pat fillet tops dry with paper towel. Brush
pepper
generously with lemon juice, then spread with panko/butter mixture. Place
1/2 cup Feta cheese, crumbled
fillets under broiler and cook until the coating is crispy, about 2 to 4 minutes.
4 oz. red bell pepper, finely chopped
Cook just until fish is opaque throughout. To serve, top with a generous
dollop of pesto and garnish with fresh oregano.
Cook’s Tip: Depending on the saltiness of your Feta, you may need to add additional salt to the pesto.
Nutrients per serving: 463 calories, 29g total fat, 9g saturated fat, 55% calories from fat, 84mg cholesterol,
32g protein, 18.5g carbohydrate, 2.5g fiber, 652mg sodium, 185mg calcium and 590mg omega-3 fatty acids.
OVEN-ROASTED PARMESAN ALASKA POLLOCK with BRUSCHETTA TOMATO TOPPING
Makes 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Bruschetta Tomato Topping
2 Tablespoons extra-virgin olive oil
2 Tablespoons Pinot Grigio wine
2 cups chopped vine-ripe tomatoes
(about 2 medium tomatoes)
1/4 cup chopped fresh basil or
1 tablespoon dried basil leaves
2 Tablespoons minced red onion
1 teaspoon minced garlic
1/2 teaspoon salt
Freshly ground pepper
4 Alaska Pollock fillets (4 to 6 oz.
each), fresh, thawed or frozen
2 Tablespoons Dijon mustard
2 Tablespoons butter, melted
1/2 cup shredded, high-quality
Parmesan cheese
1 bunch fresh arugula, washed
and spun dry
Garnish: shaved or shredded
high-quality Parmesan cheese
Preheat oven to 400°F. Make the Bruschetta Tomato Topping first: In a medium bowl, combine all the bruschetta
ingredients and toss until well combined; set aside. Rinse any ice glaze from frozen Alaska Pollock under cold
water; pat dry with paper towel. Spray a rimmed baking sheet with cooking spray. Lay out fish fillets, spaced
apart. Bake in preheated oven for about 5 minutes. While fish is baking, mix Dijon and melted butter in a small
bowl. Remove fish from oven and brush with the Dijon mixture, coating top surface evenly. Sprinkle 2 tablespoons
Parmesan on each fillet. Return fish to oven and bake an additional 8 to 10 minutes for frozen fillets or 5 to 6
minutes for fresh/thawed fish. Cook just until fish is opaque throughout. To serve, evenly distribute arugula on
dinner plates, then top with cooked fish. Spoon the bruschetta topping over the fillets. Garnish with additional
Parmesan, if desired.
Nutrients per serving: 306 calories, 15g total fat, 6g saturated fat, 47% calories from fat, 141mg cholesterol,
32g protein, 5g carbohydrate, 1g fiber, 740mg sodium, 85mg calcium, and 700mg omega-3 fatty acids.
ALASKA COD QUESADILLA BUFFALO-STYLE
Makes 8 servings
Prep Time: 5 minutes
Cook Time: 10 minutes
8 Alaska Cod fillets, 3 oz. each, fresh or thawed
Kosher salt and black pepper, to taste
2 Tablespoons + 2 teaspoons olive oil
8 flour tortillas, 10-inch each
4 cups Monterey Jack cheese, shredded
2 cups tomatoes, small dice
1/2 cup Buffalo wing sauce, prepared
1 cup Ranch or Bleu Cheese dressing, prepared
1/4 cup cilantro, fresh, leaves only, chopped
Season and sauté Alaska Cod fillets in 2 Tablespoons olive oil for 2 minutes.
Carefully turn and cook for another 2-3 minutes until fish is opaque
throughout. Remove from heat, flake each portion. Refrigerate until needed.
Lay 1 tortilla flat and build quesadilla on one half. Layer tortilla with 1/2 cup
cheese, 1/4 cup tomatoes, 3 oz. of prepared cod, and 3 teaspoons Buffalo wing sauce. Fold in half and carefully lay on a
hot, lightly oiled (2 teaspoons) griddle. Cook until bottom is light brown. Carefully turn and cook until cheese is melted
and second side of quesadilla is lightly browned. Remove from heat and cut into 4 wedges. Plate and drizzle with
Ranch or Blue Cheese dressing. Serve 2 Tablespoons of chosen dressing in small cup. Sprinkle with chopped cilantro.
Alternative Serving Suggestions: 1. Cut fillets into finger size pieces. Dip in house batter and fry. Drain. Toss fingers
in Buffalo wing sauce. Serve with celery and Ranch dressing for Buffalo “fins.” 2. Bread and fry cod pieces. Place on
toasted mini hamburger bun that has been spread with Buffalo wing sauce on both sides. Serve with Bleu Cheese
dressing for dipping.
Nutrients per serving: 707 calories, 44.5g total fat, 15g saturated fat, 57% calories from fat, 91.5mg cholesterol,
35.5g protein, 41g carbohydrate, 3g fiber, 1496mg sodium, 532mg calcium and 1330mg omega-3 fatty acids.
ALASKA SEAFOOD TOM YUM
Makes 4 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
1 quart (32 oz.) seafood/fish stock
1 cup water
1 to 2 Tablespoons fish sauce
1 lemongrass stalk (light part only), crushed
2 round slices galangal or ginger (about 1/2-inch thick), peeled
2 cloves garlic, crushed
4 Alaska Cod or Alaska Pollock fillets (4 oz. each), fresh, thawed or frozen
1 cup (2 oz.) straw or crimini mushrooms, sliced
Sea salt and pepper, to taste
2 Thai chili peppers, sliced into rounds
1 cup cilantro leaves
1 lime, cut in wedges
In a large (12-inch) nonstick pan or stockpot, cook stock, water, fish sauce, lemongrass, galangal and
garlic over medium-high heat for 5 minutes. Rinse any ice glaze from frozen Alaska Cod or Alaska Pollock fillets
under cold water. Turn off heat and gently add mushrooms and seafood, skin side down, to liquid. Return heat
to a simmer.
Once simmering, cover pan and cook 4 to 5 minutes for frozen seafood or 2 minutes for fresh/thawed fish.
Turn off heat and let seafood rest 5 minutes or until seafood is opaque throughout.
Remove lemongrass and galangal slices. Season to taste with salt and pepper. Portion seafood and broth into
bowls. Serve with chili pepper slices, cilantro and lime wedge.
Nutrients per serving: 152 calories, 3g total fat, 1g saturated fat, 16% calories from fat, 83mg cholesterol,
26g protein, 5g carbohydrate, 1g fiber, 1040mg sodium, 32mg calcium and 630mg omega-3 fatty acids.
CITRUS ALASKA POLLOCK LETTUCE WRAPS
Makes 4 servings
Prep Time: 10 minutes
Cook Time: 6 minutes
4 Alaska Pollock fillets (6 oz. portions; fresh or thawed),
each cut into 3 strips to fit lettuce leaves
2 teaspoons each grated orange zest and lime zest
2 Tablespoons grated fresh ginger
Salt and pepper, to taste
Peanut oil, as needed
12 large Romaine, Butter or Iceberg lettuce leaves
1/2 cup Thai sweet chili sauce
1/4 cup chopped roasted peanuts
Rub Alaska Pollock fillets with citrus zests and ginger; season with salt and pepper. Heat a large nonstick
skillet over medium-high heat. Sauté fillets in peanut oil until lightly browned, turning once during cooking
(about 2 to 3 minutes per side). Cook just until fish is opaque throughout. Divide fillets among lettuce leaves;
drizzle with chili sauce. Garnish with peanuts before serving.
Suggested Accompaniment: Mango and Coriander Salsa
Nutrients per serving: 264 calories, 13g total fat, 2g saturated fat, 44% calories from fat, 121mg cholesterol,
32g protein, 5g carbohydrate, 2g fiber, 218mg sodium, 34mg calcium and 660mg omega-3 fatty acids.
ALASKA COD with TOMATO, MOZZARELLA and BASIL
Makes 4 servings
Prep Time: 5 minutes
Cook Time: 15 minutes
3 Tablespoons sun-dried tomatoes in oil, drained and chopped
1/2 cup chopped pitted olives (black, Kalamata or green)
4 Alaska Cod fillets (4 to 6 oz. each), fresh, thawed or frozen
Olive oil
Salt and pepper, to taste
3 to 4 thin slices Mozzarella cheese
Cherry tomatoes on the vine
Fresh basil, to garnish
Remove fish from oven. Season with salt and pepper. Spread the sun-dried tomato mixture onto the fillets.
Cut cheese slices in half, if needed, then arrange over fillets. Top with little bunches of cherry tomatoes
on the vine; drizzle lightly with olive oil.
Return fish to oven and roast an additional 8 to 10 minutes for frozen fillets or 5 to 6 minutes for fresh/thawed
fish. Cook just until fish is opaque throughout. Garnish with basil leaves.
Nutrients per serving: 291 calories, 15g total fat, 4g saturated fat, 45% calories from fat, 71mg cholesterol,
33g protein, 6g carbohydrate, 2g fiber, 440mg sodium, 257mg calcium, and 420mg omega-3 fatty acids.
Photo by Steve Lee
Preheat oven to 450°F. Spray a 9-by-9-inch baking pan with cooking spray.
In a small bowl, combine sun-dried tomatoes and olives. Rinse any ice glaze
from frozen Alaska Cod under cold water; pat dry with paper towel. Brush
both sides of fish with olive oil and place in baking pan. Roast, uncovered,
for 5 minutes.