Home/Fish/Fresh Haddock Fillet
Back to Home
Fresh Haddock Fillet
Fish
Nutri-ScoreA

Fresh Haddock Fillet

Melanogrammus aeglefinus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Fresh Haddock Fillet provides 105 kcal, 22g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Haddock is a lean white fish known for its mild flavor and flaky texture, making it a popular choice for various culinary preparations. It is rich in protein and low in fat, providing essential nutrients for a healthy diet.

Also known as:
HaddockAtlantic Haddock
Scientific NameMelanogrammus aeglefinus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Fresh Haddock FilletFresh Haddock FilletVSAlaska Plaice FilletAlaska Plaice FilletFresh Haddock FilletFresh Haddock FilletVSAlbacore TunaAlbacore TunaFresh Haddock FilletFresh Haddock FilletVSAlbacore White TunaAlbacore White TunaFresh Haddock FilletFresh Haddock FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinFresh Haddock FilletFresh Haddock FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletFresh Haddock FilletFresh Haddock FilletVSAmerican PlaiceAmerican PlaiceFresh Haddock FilletFresh Haddock FilletVSAmerican Plaice FilletAmerican Plaice FilletFresh Haddock FilletFresh Haddock FilletVSAnchoviesAnchoviesFresh Haddock FilletFresh Haddock FilletVSArctic CharArctic CharFresh Haddock FilletFresh Haddock FilletVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
81%
Fiber0g
Total22.9g
Protein
22g(96%)
Fats
0.9g(4%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B121.2 µg (50%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium38 µg (69%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Contains omega-3 fatty acids that support heart health and reduce inflammation.
✓Rich in vitamins and minerals, particularly Vitamin B12 and selenium, which are important for energy metabolism and immune function.
✓Low in calories, making it an excellent choice for weight management.

Possible Risks & Side Effects

!May contain trace amounts of mercury, so consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled, baked, or steamed to preserve its delicate flavor and texture. Avoid overcooking to prevent dryness.

Smart Selection & Storage

How to Select

Choose haddock fillets that are firm, moist, and have a mild ocean scent. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Store fresh haddock in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythHaddock is high in mercury.
RealityWhile haddock can contain trace amounts of mercury, it is generally considered safe for regular consumption.
MythAll fish are the same in terms of nutrition.
RealityDifferent fish have varying levels of omega-3 fatty acids, protein, and vitamins.
MythYou should avoid eating fish if you're pregnant.
RealityPregnant women can safely eat fish like haddock in moderation, as it provides essential nutrients.

Healthy Recipes

Lemon Herb Grilled Haddock

This zesty grilled haddock is marinated in a fresh lemon and herb mixture, making it a light and flavorful dish perfect for summer.

Ingredients
  • 2 fresh haddock fillets
  • 1 lemon (juiced)
  • 2 tablespoons olive oil
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh dill
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together lemon juice, olive oil, parsley, dill, salt, and pepper.
  2. 2. Place the haddock fillets in a shallow dish and pour the marinade over them, letting them marinate for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the fillets for 4-5 minutes on each side until cooked through.

Haddock and Quinoa Salad

A nutritious salad combining flaky haddock and protein-packed quinoa, tossed with fresh vegetables and a light vinaigrette.

Ingredients
  • 2 fresh haddock fillets
  • 1 cup cooked quinoa
  • 1 cucumber (diced)
  • 1 bell pepper (diced)
  • 1/4 cup red onion (finely chopped)
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Bake the haddock fillets at 375°F for 15-20 minutes until flaky.
  2. 2. In a large bowl, combine cooked quinoa, cucumber, bell pepper, and red onion.
  3. 3. Flake the cooked haddock into the salad, drizzle with olive oil and vinegar, and season with salt and pepper before tossing gently.

Haddock Tacos with Avocado Salsa

These fresh haddock tacos are topped with a creamy avocado salsa, offering a healthy twist on a classic favorite.

Ingredients
  • 2 fresh haddock fillets
  • 4 small corn tortillas
  • 1 avocado (diced)
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup red onion (finely chopped)
  • 1 lime (juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Season the haddock fillets with salt and pepper, then pan-sear them for about 4-5 minutes on each side until cooked.
  2. 2. In a bowl, mix avocado, cherry tomatoes, red onion, lime juice, salt, and pepper to create the salsa.
  3. 3. Warm the tortillas, fill them with haddock, and top with the avocado salsa before serving.

Spicy Baked Haddock with Cauliflower Rice

This spicy baked haddock is served on a bed of cauliflower rice, making it a low-carb, flavorful meal.

Ingredients
  • 2 fresh haddock fillets
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • 1 head cauliflower (riced)
  • 2 cloves garlic (minced)
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 400°F and place the haddock fillets on a baking sheet, drizzling with olive oil and seasoning with paprika, cayenne, and salt.
  2. 2. Bake for 15-20 minutes until the fish is flaky.
  3. 3. In a skillet, sauté garlic in a little olive oil, then add riced cauliflower and cook until tender. Serve the haddock over the cauliflower rice.

Haddock with Mango Salsa

A refreshing dish featuring pan-seared haddock topped with a vibrant mango salsa, perfect for a healthy dinner.

Ingredients
  • 2 fresh haddock fillets
  • 1 mango (diced)
  • 1/2 red bell pepper (diced)
  • 1/4 cup cilantro (chopped)
  • 1 lime (juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Season the haddock fillets with salt and pepper, then pan-sear for 4-5 minutes on each side until golden.
  2. 2. In a bowl, combine mango, red bell pepper, cilantro, lime juice, salt, and pepper to make the salsa.
  3. 3. Serve the haddock topped with the mango salsa for a burst of flavor.

Haddock and Spinach Stuffed Peppers

These colorful stuffed peppers are filled with a delicious mixture of haddock and spinach, baked to perfection.

Ingredients
  • 2 fresh haddock fillets
  • 2 bell peppers (halved and seeded)
  • 2 cups fresh spinach
  • 1/2 cup cooked brown rice
  • 1/4 cup feta cheese
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F and steam the spinach until wilted.
  2. 2. In a bowl, combine flaked haddock, cooked spinach, brown rice, feta, olive oil, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until the peppers are tender.

Haddock and Asparagus Stir-Fry

A quick and healthy stir-fry featuring haddock and fresh asparagus, tossed in a light soy sauce for added flavor.

Ingredients
  • 2 fresh haddock fillets
  • 1 bunch asparagus (trimmed and cut into pieces)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic (minced)
  • Salt and pepper to taste
Instructions
  1. 1. Heat sesame oil in a skillet over medium heat, add minced garlic and asparagus, and stir-fry for 3-4 minutes.
  2. 2. Add the haddock fillets and soy sauce, cooking until the fish is flaky and the asparagus is tender.
  3. 3. Serve warm, garnished with sesame seeds if desired.

Haddock Chowder with Sweet Potatoes

This creamy chowder is a healthier take on traditional recipes, featuring haddock and sweet potatoes for a comforting meal.

Ingredients
  • 2 fresh haddock fillets
  • 1 large sweet potato (diced)
  • 1 onion (chopped)
  • 2 cups vegetable broth
  • 1 cup coconut milk
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. In a pot, heat olive oil and sauté onion until translucent, then add diced sweet potato and cook for another 5 minutes.
  2. 2. Pour in vegetable broth and simmer until sweet potatoes are tender, then add haddock and coconut milk.
  3. 3. Cook for an additional 10 minutes, season with salt and pepper, and serve hot.

Mediterranean Haddock Bake

This Mediterranean-inspired dish features haddock baked with olives, tomatoes, and herbs for a healthy and flavorful meal.

Ingredients
  • 2 fresh haddock fillets
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup black olives (sliced)
  • 2 tablespoons olive oil
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F and place haddock fillets in a baking dish.
  2. 2. Top with cherry tomatoes, olives, olive oil, oregano, salt, and pepper.
  3. 3. Bake for 20-25 minutes until the fish is cooked through and serve with a side of whole grain.

Haddock and Zucchini Noodles

A low-carb dish featuring fresh haddock served over spiralized zucchini noodles, tossed in a light garlic sauce.

Ingredients
  • 2 fresh haddock fillets
  • 2 medium zucchinis (spiralized)
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 tablespoon lemon juice
Instructions
  1. 1. Heat olive oil in a skillet and sauté minced garlic until fragrant.
  2. 2. Add the spiralized zucchini and cook for 2-3 minutes until just tender.
  3. 3. Season the haddock fillets with salt and pepper, cook in another skillet for 4-5 minutes on each side, and serve over the zucchini noodles with a drizzle of lemon juice.

Frequently Asked Questions (FAQ)

What is the best way to cook haddock?

Haddock can be grilled, baked, or steamed. It is best cooked at a moderate temperature to retain moisture.

Is haddock healthy to eat?

Yes, haddock is low in calories and high in protein, making it a healthy choice for most diets.

How can I tell if haddock is fresh?

Fresh haddock should have a mild smell, firm flesh, and bright, clear eyes if whole.

Can I freeze haddock?

Yes, haddock can be frozen for up to 3 months. Wrap it tightly to prevent freezer burn.

What are the nutritional benefits of haddock?

Haddock is rich in protein, low in fat, and provides essential vitamins and minerals, including B12 and selenium.

How often can I eat haddock?

Haddock can be consumed several times a week, but moderation is advised due to potential mercury content.

What dishes can I make with haddock?

Haddock can be used in fish tacos, chowders, or simply served with vegetables and grains.

Is haddock sustainable?

Sustainability varies by fishing method; check for certifications like MSC for sustainable sourcing.

Related Superfoods
Abalone Fresh Abalone Aged Blue Cheese
Comparisons
Fresh Haddock Fillet vs Alaska Plaice Fillet Fresh Haddock Fillet vs Albacore Tuna Fresh Haddock Fillet vs Albacore Tuna
Nutrients
Protein in Fresh Haddock Fillet Calories in Fresh Haddock Fillet Vitamin-c in Fresh Haddock Fillet Magnesium in Fresh Haddock Fillet
Featured Guides
Health Benefits of Fresh Haddock Fillet Healthy Recipes with Fresh Haddock Fillet
Rankings
Fish high in selenium Fish high in vitamin-b12 Fish low in carbohidratos Fish low in índice glucémico