Cod has held a top spot in classic dishes like fish and chips and keeps popping up on menus in global fast food chains. Alaskan pollock, another popular choice, is packed into favourites such as the Filet-O-Fish at McDonald’s and other big-name brands. But growing demand brings real problems.
Over-fishing hurts wild stocks, and dolphins, turtles, and other sea creatures end up as by-catch. Many people are also worried about mercury and other unwanted chemicals found in cod and pollock.
Plant-based living keeps picking up speed, and Moving Mountains Foods stands out as one of England’s favourites. Famous for its burgers, sausages and fish alternatives, this brand brings a fresh taste to the table.
Read our post on food safety for people and pets.
Over 50% of fish stocks in England’s waters are below safe biological limits. Cod, haddock and plaice face significant declines. Even harmless basking sharks are at risk, often caught in fishing nets.
Due to shortage of cod, some chip shops sell ‘rock salmon’ or ‘huss’ (which is dogfish – shark).
Environmental Issues With Cod
When most people think about eating cod or Alaskan pollock, they picture crispy fillets or tasty fish sticks, not the complex network of life in our oceans. Behind every battered bite lies a chain of problems for animals and habitats alike. Let’s take a close look at what happens beneath the waves when we choose cod and pollock, and why many are starting to question if these fish are really as guilt-free as they seem.
Over-Fishing: A Crisis for Cod and Pollock
Cod once swam in huge numbers along the north Atlantic. Decades of heavy fishing changed everything. Over-fishing doesn’t just mean a drop in dinner options; it can wipe out local economies and hurt the balance of sea life. Stocks of North Atlantic cod have fallen to a fraction of what they once were. Even with new fishing limits, some cod populations are not bouncing back.
Alaskan pollock is now the world’s most-caught wild fish, processed into fillets, fish sticks, and surimi (the main ingredient in imitation crab). As demand for cod grew, pollock stepped in to fill the gap. This switch has only shifted the pressure from one species to another. The large commercial fleets that hunt these fish can take thousands of tonnes at once, making it hard for fish to recover.
By-Catch: Unintended Victims
One of the harsh truths about industrial fishing is by-catch, or the animals caught by accident. These huge nets scoop up not only cod and pollock but also dolphins, sea birds, turtles, and sometimes even sharks. These other animals often get hurt or die, all for the sake of catching a top-selling fish.
Let’s break down who else gets tangled in the process:
- Dolphins and porpoises (they can get trapped and drown)
- Sea birds (such as albatrosses hooked while diving for fish)
- Sea turtles (caught in deep nets and unable to surface for air)
- Younger fish (that haven’t had a chance to breed, hurting future stocks)
The numbers are tough to track but add up fast across thousands of fishing trips each year.
Habitat Damage and Ecosystem Collapse
Fishing trawlers do more than just catch fish; they often drag heavy nets across the ocean floor. This scrapes and crushes delicate habitats like coral reefs and sponge fields. Once these undersea structures break apart, they struggle to recover. Loss of habitat means young fish have fewer places to hide and grow.
Ecosystem health suffers every time we take away too many top predators like cod and pollock. Removing them changes who eats what, sending ripples through food chains. Think of it as Jenga—pulling out the wrong pieces makes the whole structure unstable. Sea life diversity drops, and some creatures vanish completely from local waters.
The Marketing Myth: Is Alaskan Pollock Actually Sustainable?
You may see Alaskan pollock labelled as ‘sustainable’, but this isn’t the full story. Some fisheries follow stricter rules and are better managed, but the global scale of pollock fishing is massive. Millions of tonnes come from the Bering Sea each year. Large trawlers can sweep huge areas clean, leaving little behind for other species.
Not all certifications mean the same thing. Some focus just on fish numbers but ignore by-catch and habitat harm. Others overlook problems like illegal fishing or shifting climate patterns, which put these fish under new kinds of stress.
Mercury: A Stealthy Harm in Seafood
Mercury is a heavy metal that gets into oceans from pollution, often through emissions from burning coal or industrial waste. Small sea creatures take it in, and larger fish like cod eat these smaller creatures. Over time, mercury builds up in the flesh of the fish, especially in bigger or older ones.
Eating fish with high mercury can lead to health problems over time:
- Nervous system issues (especially risky for unborn babies and young children)
- Memory and focus problems in adults
- Muscle weakness and tremors
Here are the groups at the highest risk:
- Pregnant women and those who might become pregnant
- Young children and babies
- People who eat fish often, especially as a main protein source
The NHS suggests limiting certain fish in your diet, recommending that pregnant women eat no more than two portions of oily fish per week and avoid some larger predator fish completely. Cod and pollock are lower in mercury compared to swordfish or shark, but mercury can still add up if you eat fish regularly.
Microplastics: Tiny Threats on Your Plate
It’s now well known that plastics break down into tiny pieces called microplastics. These particles float in the sea and are eaten by fish. Research shows that even cod and other popular white fish can contain these tiny plastics. When we eat the fish, there’s a good chance we’re also eating what they’ve swallowed.
The long-term health effects of eating microplastics are still being studied, but early findings raise concerns about:
- Chemical pollution from plastics (as plastics absorb toxins from seawater)
- Inflammatory reactions in the gut
- Disruption of natural hormones
Families looking for clean food, free from invisible risks, are worried about what these plastics might do inside the body.
Risk of Foodborne Illness: Botulism and Other Dangers
Botulism is a rare but serious illness caused by toxins from the bacterium Clostridium botulinum. Fish, especially if stored or prepared incorrectly, can be a source. Homemade or poorly canned fish and some traditional preserved fish products are the highest risk.
Symptoms of botulism include:
- Muscle weakness, often starting in the face
- Trouble swallowing or breathing
- Vision problems
While modern food safety rules have made botulism uncommon, it still happens. Small children, pregnant women, and older adults are more at risk if they eat contaminated fish. Other foodborne infections, like those from Salmonella and Listeria, can also come from undercooked or mishandled seafood.
Expert Advice: Safe Limits and Who Should Avoid Fish
Health agencies like the NHS and Food Standards Agency work to protect people from these hidden risks. Their main advice for eating cod and similar fish:
- Limit portions: for pregnant women and children, two portions a week is viewed as safe for most white fish
- Avoid raw or lightly cured fish during pregnancy and childhood
If you want peace of mind or have health concerns, moving to a plant-based “fish” can solve a lot of these worries. Plant alternatives contain none of the mercury, zero microplastics, and can’t carry botulism, which makes them a safer bet for vulnerable people.
Why Plant-Based Choices Appeal
Beer-battered vegan tofish and chips! (Cupful of Kale)
Many people are switching to plant-based fish alternatives because they take the guesswork out of eating. With these options, you skip the risks that come with seafood, while still getting the flavours and mealtime traditions you love.
People with children, or those who are pregnant, find that plant-based choices are a simpler, safer way to eat what they like without second-guessing if their meal contains chemicals or hidden toxins.
Plant-Based Alternatives to Cod
A visit to most supermarkets and a growing number of restaurants will show just how easy it is to find plant-based alternatives to cod. There’s a diverse selection to choose from, each crafted to bring the familiar taste and texture of white fish to vegan plates.
These choices make it simple to whip up dishes like vegan fish and chips or flaky fish tacos, with none of the ocean guilt. The following options cover everything from whole-food staples to clever ready-made fillets, all with their own appeal when it comes to taste, ease of cooking, and nutritional goodness.
Modern Vegan Fillets: Soy and Seaweed Innovations
Moving past whole foods, the latest in plant-based ‘fish’ products are ready-made vegan fillets. Many UK brands now offer battered, breaded, or plain fillets made from soy, wheat, or seaweed blends. These products often wait in the chiller or freezer, ready to go straight into the oven or frying pan.
Key features:
- Soy-based fillets: Mimic the protein content of real fish and soak up fish-style flavourings. They have a satisfying chew, making them perfect for traditional fish and chips or sandwiches.
- Seaweed-infused options: Add a natural salty, ocean flavour, while offering minerals like iodine. They often use nori, kelp, or dulse to season the mix, providing both taste and nutrition.
- Wheat-based options: Often blended with starch or fibres to offer the right flaky bite. Some versions also sneak in pea protein, which boosts protein and texture.
Popular brands in the UK include:
- Quorn Vegan Fishless Fillets (mycoprotein, wheat, natural seaweed extract)
- VBites Fishless Steaks (soy protein and seaweed for authentic taste)
- Moving Mountains Plant-Based Fish Fillet (rice, wheat, and pea protein)
- Good Catch Plant-Based Fish-Free Fillets (blend of legumes, wheat, and seaweed-inspired seasoning)
Nutritional advantages:
- High in protein (often 12–18g per 100g).
- Some brands add omega-3s (from flaxseed or algae oil) to mimic the health benefits of white fish.
- Typically a source of fibre and B vitamins.
- Zero cholesterol, no mercury, no microplastics.
Eco-friendly and allergen-aware:
Most brands target environmentally conscious shoppers by using ingredients with a lower carbon footprint than seafood. However, soy and wheat are top allergens, so always check the packaging if allergies are a concern. Brands are starting to roll out gluten- and soy-free options, usually based on pea protein blends, to reach more people.
These modern plant fillets bring familiar tastes and textures to favourite recipes, with the added assurance that they’re free from controversial additives or by-products found in regular fish. Whether you shop in Tesco, Sainsbury’s, Waitrose, or explore vegan eateries, it’s easier than ever to enjoy flaky, golden fillets without harming the ocean.
Consider Your Dietary Needs
Food sensitivities are more common than ever, and not all substitutes are created equal. You might love the look of a crispy vegan fillet, but if you avoid gluten or soy, some options will be off the table. Choosing the right base ingredient is key.
- For gluten-free diets: Banana blossom, jackfruit, and hearts of palm are gluten-free by nature. Just check the label if they’re pre-battered or packed in sauce.
- For soy-free diets: Banana blossom and hearts of palm are clear winners. Most ready-made fillets use soy, but newer brands now offer pea-protein or rice-based options.
- For protein needs: Soy-based fillets and blends with legumes have the highest protein counts (12–18g per serving). Whole-food bases like banana blossom are lower in protein, so pair them with protein-rich sides, such as peas or lentils.
- For allergy safety: If you avoid nuts or seeds, check labels on all pre-made options. Pure banana blossom and jackfruit tend to be the lowest risk.
Some brands now make gluten-free soy fillets. Always check the packaging.
Think About Eco-Friendliness
If you care about your environmental footprint, plant-based cod already puts you way ahead of traditional fish on the sustainability scale. Still, some choices have added perks.
- Minimal processing: Banana blossom and jackfruit are usually lightly processed before hitting shop shelves. Fewer additives, less water use, and a smaller carbon impact.
- Packaged eco-friendly: Compare packaging. Glass jars, recyclable tins, or compostable packs are better than plastic trays.
- Ethical sourcing: Look for brands that talk openly about where their raw ingredients come from. Many now list sustainable farm or fair-trade certifications on the label.
- Non-GMO options: If you want to avoid genetic modification, pick whole-food alternatives or check ready-made brands for a non-GMO label.
Choose Cooking Methods That Fit Your Lifestyle
How much time do you really want to spend in the kitchen? Some substitutes are instant, while others need a bit more prep or seasoning to shine.
Ready-made vegan fillets go straight from the fridge or freezer into the oven, air fryer, or pan. Brands like Quorn and Moving Mountains are made for convenience.
Where to Find Great Plant-Based Cod Substitutes
Plant-based “fish” isn’t limited to speciality shops any more. Most big supermarkets in the UK now carry at least one or two options. Look in the freezer section for vegan fishless fingers and battered fillets, or try the international aisle for canned jackfruit and hearts of palm.
Some spots to scout for your next fish-free meal:
- Tesco, Sainsbury’s, Waitrose: Wide range of frozen and chilled vegan fish fillets, plus tinned banana blossom in the world-foods aisle.
- Health food stores: More likely to offer whole banana blossom, specialist jackfruit, and gluten- or soy-free options.
- Restaurants and takeaways: Vegan fish and chips is popping up in pubs and independent chip shops, especially in larger cities.
- Online shops: Plant-based brands now sell direct or through big online supermarkets, with home delivery making trials easy.
Tip: When shopping, compare the ingredients and nutrition info before buying. Some ready-made options are high in salt or may contain extra additives to lock in savoury flavour.
Try different sauces, sides, and spices to make each dish your own. As plant-based fish keeps expanding on shop shelves and restaurant menus, finding your new favourite “cod” substitute is faster and easier than ever.
