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Raw Haddock
Fish
Nutri-ScoreA

Raw Haddock

Melanogrammus aeglefinus

Clinical Encyclopedia

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

Raw Haddock provides 105 kcal, 23g 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 fish known for its mild flavor and flaky texture, making it a popular choice in various culinary dishes. It is rich in protein and essential nutrients, contributing to a balanced diet.

Also known as:
Haddock FilletAtlantic Haddock
Scientific NameMelanogrammus aeglefinus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Raw HaddockRaw HaddockVSAlaska Plaice FilletAlaska Plaice FilletRaw HaddockRaw HaddockVSAlbacore TunaAlbacore TunaRaw HaddockRaw HaddockVSAlbacore White TunaAlbacore White TunaRaw HaddockRaw HaddockVSAlbacore White Tuna LoinAlbacore White Tuna LoinRaw HaddockRaw HaddockVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletRaw HaddockRaw HaddockVSAmerican PlaiceAmerican PlaiceRaw HaddockRaw HaddockVSAmerican Plaice FilletAmerican Plaice FilletRaw HaddockRaw HaddockVSAnchoviesAnchoviesRaw HaddockRaw HaddockVSArctic CharArctic CharRaw HaddockRaw HaddockVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
81%
Fiber0g
Total23.9g
Protein
23g(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 B121.1 µg (46%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium34 µg (62%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

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

Possible Risks & Side Effects

!May contain environmental contaminants such as 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 when grilled, baked, or steamed. Avoid overcooking to maintain its delicate texture.

Smart Selection & Storage

How to Select

Choose haddock that has a fresh, mild scent, firm texture, and bright, clear eyes. Avoid fish with a strong odor or dull appearance.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze in airtight packaging.

Myths vs Realities

MythEating fish is always healthy.
RealityWhile fish is nutritious, some species may contain high levels of mercury or other contaminants.
MythAll fish are low in calories.
RealitySome fish, especially those that are fried or prepared with heavy sauces, can be high in calories.
MythYou can eat fish every day without any concerns.
RealityModeration is key, as some fish may contain harmful substances that can accumulate in the body.

Healthy Recipes

Citrus Ceviche with Raw Haddock

This refreshing ceviche features raw haddock marinated in zesty citrus juices, combined with fresh herbs and vegetables for a light and healthy dish.

Ingredients
  • 200g raw haddock, diced
  • Juice of 2 limes
  • Juice of 1 orange
  • 1 small red onion, finely chopped
  • 1 jalapeño, deseeded and minced
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the diced haddock with lime and orange juice, ensuring the fish is fully submerged.
  2. 2. Add the red onion, jalapeño, cilantro, salt, and pepper, mixing well.
  3. 3. Cover and refrigerate for at least 30 minutes before serving, allowing the fish to 'cook' in the citrus juices.

Haddock Sushi Rolls

These healthy sushi rolls feature raw haddock paired with fresh vegetables and wrapped in nori for a nutritious and satisfying meal.

Ingredients
  • 100g raw haddock, sliced into strips
  • 1 cup sushi rice, cooked and cooled
  • 4 sheets nori
  • 1 cucumber, julienned
  • 1 avocado, sliced
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice over it.
  2. 2. Arrange the haddock, cucumber, and avocado along one edge of the rice.
  3. 3. Roll the sushi tightly, slice into pieces, and serve with soy sauce.

Haddock and Avocado Tartare

This elegant tartare combines raw haddock with creamy avocado and a hint of lime for a healthy appetizer or light meal.

Ingredients
  • 150g raw haddock, diced
  • 1 ripe avocado, diced
  • Juice of 1 lime
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Microgreens for garnish
Instructions
  1. 1. In a bowl, mix the diced haddock, avocado, lime juice, olive oil, salt, and pepper gently.
  2. 2. Use a ring mold to shape the tartare on a plate.
  3. 3. Garnish with microgreens and serve immediately.

Spicy Haddock Lettuce Wraps

These spicy lettuce wraps are filled with raw haddock and a flavorful sauce, making for a healthy and fun finger food option.

Ingredients
  • 200g raw haddock, diced
  • 1 tablespoon sriracha
  • 1 tablespoon lime juice
  • 1 tablespoon sesame oil
  • 1 head of butter lettuce, leaves separated
  • Chopped scallions for garnish
Instructions
  1. 1. In a bowl, combine the diced haddock with sriracha, lime juice, and sesame oil.
  2. 2. Spoon the mixture into the lettuce leaves.
  3. 3. Garnish with chopped scallions and serve immediately.

Haddock Poke Bowl

This vibrant poke bowl features raw haddock, brown rice, and an array of fresh toppings for a nutritious and filling meal.

Ingredients
  • 150g raw haddock, cubed
  • 1 cup cooked brown rice
  • 1/2 cucumber, sliced
  • 1/2 carrot, grated
  • 1/4 cup edamame, shelled
  • Soy sauce and sesame seeds for drizzling
Instructions
  1. 1. In a bowl, layer the cooked brown rice as the base.
  2. 2. Top with raw haddock, cucumber, carrot, and edamame.
  3. 3. Drizzle with soy sauce and sprinkle with sesame seeds before serving.

Haddock and Mango Salad

This colorful salad combines raw haddock with sweet mango and mixed greens, dressed with a light vinaigrette for a refreshing dish.

Ingredients
  • 150g raw haddock, thinly sliced
  • 1 ripe mango, diced
  • 2 cups mixed greens
  • 1/4 red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens, mango, red onion, and raw haddock.
  2. 2. In a separate bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently before serving.

Haddock and Quinoa Stuffed Peppers

These stuffed peppers are filled with a nutritious mixture of raw haddock, quinoa, and vegetables for a healthy and satisfying meal.

Ingredients
  • 200g raw haddock, diced
  • 1 cup cooked quinoa
  • 2 bell peppers, halved and seeded
  • 1/2 cup corn, cooked
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the raw haddock, cooked quinoa, corn, cilantro, lime juice, salt, and pepper.
  2. 2. Stuff the mixture into the halved bell peppers.
  3. 3. Bake at 180°C (350°F) for 20 minutes until the peppers are tender.

Haddock Tacos with Mango Salsa

These light tacos feature raw haddock topped with a fresh mango salsa, wrapped in corn tortillas for a healthy twist on a classic dish.

Ingredients
  • 150g raw haddock, diced
  • 4 small corn tortillas
  • 1 ripe mango, diced
  • 1/4 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Cilantro for garnish
Instructions
  1. 1. In a bowl, mix the diced mango, red onion, jalapeño, lime juice, and cilantro to make the salsa.
  2. 2. Warm the corn tortillas in a pan.
  3. 3. Fill each tortilla with raw haddock and top with mango salsa before serving.

Haddock and Zucchini Noodles

This low-carb dish features spiralized zucchini noodles topped with raw haddock and a light lemon-garlic dressing for a healthy meal.

Ingredients
  • 150g raw haddock, thinly sliced
  • 2 medium zucchinis, spiralized
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a pan, heat olive oil and sauté garlic until fragrant.
  2. 2. Add spiralized zucchini and cook for 2-3 minutes until slightly tender.
  3. 3. Remove from heat, toss with raw haddock, lemon juice, salt, and pepper before serving.

Haddock and Beetroot Carpaccio

This visually stunning carpaccio features thinly sliced raw haddock paired with roasted beetroot and a drizzle of balsamic reduction.

Ingredients
  • 150g raw haddock, thinly sliced
  • 1 medium beetroot, roasted and sliced
  • 2 tablespoons balsamic reduction
  • Arugula for garnish
  • Salt and pepper to taste
Instructions
  1. 1. On a plate, arrange the sliced raw haddock and roasted beetroot in an overlapping pattern.
  2. 2. Drizzle with balsamic reduction and season with salt and pepper.
  3. 3. Garnish with arugula before serving.

Frequently Asked Questions (FAQ)

What is the nutritional value of raw haddock?

Raw haddock is low in calories, high in protein, and contains essential vitamins and minerals.

How should I store raw haddock?

Store raw haddock in the refrigerator at 0-4°C and consume within 1-2 days for optimal freshness.

Can I freeze raw haddock?

Yes, raw haddock can be frozen for up to 3 months. Ensure it is well-wrapped to prevent freezer burn.

What are the health benefits of eating haddock?

Haddock is rich in protein and omega-3 fatty acids, which are beneficial for heart health and muscle maintenance.

Is haddock safe to eat during pregnancy?

Yes, haddock is generally safe to eat during pregnancy, but it should be consumed in moderation due to potential mercury content.

How can I tell if haddock is fresh?

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

What is the best way to cook haddock?

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

Can I eat haddock raw?

It is not recommended to eat raw haddock due to the risk of parasites and bacteria.

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Comparisons
Raw Haddock vs Alaska Plaice Fillet Raw Haddock vs Albacore Tuna Raw Haddock vs Albacore Tuna
Nutrients
Protein in Raw Haddock Calories in Raw Haddock Vitamin-c in Raw Haddock Magnesium in Raw Haddock
Featured Guides
Health Benefits of Raw Haddock Healthy Recipes with Raw Haddock
Rankings
Fish high in selenium Fish high in protein Fish low in carbohidratos Fish low in índice glucémico