Smoked Haddock Fillet
Melanogrammus aeglefinusMacronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed cooked, either by poaching, grilling, or baking. Avoid overcooking to retain moisture and flavor.
Smart Selection & Storage
Choose smoked haddock that is firm, moist, and has a fresh smell. Avoid any that appear dry or have an off odor.
Keep smoked haddock refrigerated and consume within a few days. For longer storage, wrap tightly and freeze.
Myths vs Realities
MythSmoked fish is unhealthy due to high sodium.+
MythAll smoked fish contain harmful preservatives.+
MythSmoked haddock is the same as cod.+
Healthy Recipes
Smoked Haddock and Quinoa Salad
A refreshing salad combining smoked haddock with protein-packed quinoa, fresh vegetables, and a zesty lemon dressing.
- 200g smoked haddock fillet
- 150g quinoa
- 1 cucumber, diced
- 1 bell pepper, diced
- 50g cherry tomatoes, halved
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. Cook quinoa according to package instructions and let it cool.
- 2. In a bowl, mix the olive oil, lemon juice, salt, and pepper to make the dressing.
- 3. Combine the cooled quinoa, smoked haddock, cucumber, bell pepper, and cherry tomatoes. Drizzle with dressing and garnish with parsley.
Smoked Haddock and Spinach Frittata
A protein-rich frittata packed with smoked haddock and nutrient-dense spinach, perfect for breakfast or brunch.
- 150g smoked haddock fillet, flaked
- 4 large eggs
- 100g fresh spinach
- 1 small onion, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 180°C (350°F).
- 2. In a skillet, heat olive oil and sauté the onion until translucent, then add spinach and cook until wilted.
- 3. In a bowl, whisk the eggs, add the smoked haddock, spinach, onion, salt, and pepper. Pour the mixture into the skillet and cook for 5 minutes before transferring to the oven to bake for 15 minutes.
Smoked Haddock and Sweet Potato Cakes
Deliciously crispy cakes made with smoked haddock and sweet potatoes, perfect for a healthy snack or light meal.
- 200g smoked haddock fillet, cooked and flaked
- 300g sweet potatoes, peeled and cubed
- 1 egg, beaten
- 2 tablespoons whole wheat flour
- 1 tablespoon fresh dill, chopped
- Salt and pepper to taste
- Olive oil for frying
- 1. Boil sweet potatoes until tender, then mash and let cool.
- 2. In a bowl, combine mashed sweet potatoes, smoked haddock, egg, flour, dill, salt, and pepper to form a mixture.
- 3. Shape into cakes and fry in olive oil over medium heat until golden brown on both sides.
Smoked Haddock and Broccoli Stir-Fry
A quick and healthy stir-fry featuring smoked haddock and vibrant broccoli, served over brown rice.
- 200g smoked haddock fillet, cut into strips
- 200g broccoli florets
- 1 bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- Cooked brown rice for serving
- 1. In a large pan, heat sesame oil and sauté garlic until fragrant.
- 2. Add broccoli and bell pepper, stir-frying for 3-4 minutes until tender.
- 3. Add smoked haddock and soy sauce, cooking until heated through. Serve over brown rice.
Smoked Haddock and Cauliflower Mash
A creamy, low-carb alternative to mashed potatoes, featuring smoked haddock and cauliflower, perfect as a side dish.
- 200g smoked haddock fillet, cooked and flaked
- 400g cauliflower, chopped
- 2 tablespoons Greek yogurt
- 1 tablespoon butter
- Salt and pepper to taste
- Chives for garnish
- 1. Steam cauliflower until tender, then drain and mash with butter and Greek yogurt.
- 2. Fold in the flaked smoked haddock, and season with salt and pepper.
- 3. Serve garnished with chopped chives.
Smoked Haddock and Chickpea Stew
A hearty and nutritious stew combining smoked haddock with chickpeas and vegetables, perfect for a comforting meal.
- 200g smoked haddock fillet, cut into pieces
- 1 can chickpeas, drained and rinsed
- 1 onion, chopped
- 2 carrots, diced
- 2 cloves garlic, minced
- 400g diced tomatoes
- 1 teaspoon cumin
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1. In a large pot, sauté onion, garlic, and carrots until soft.
- 2. Add diced tomatoes, chickpeas, cumin, salt, and pepper, and simmer for 10 minutes.
- 3. Stir in the smoked haddock and cook until heated through. Garnish with cilantro before serving.
Smoked Haddock and Avocado Toast
A trendy and nutritious twist on classic avocado toast, topped with smoked haddock for added protein.
- 2 slices whole grain bread, toasted
- 100g smoked haddock fillet, flaked
- 1 ripe avocado, mashed
- Juice of 1 lime
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. In a bowl, mix mashed avocado with lime juice, salt, and pepper.
- 2. Spread the avocado mixture on toasted bread, then top with flaked smoked haddock.
- 3. Sprinkle with red pepper flakes before serving.
Smoked Haddock and Asparagus Risotto
A creamy and indulgent risotto featuring smoked haddock and fresh asparagus, perfect for a satisfying dinner.
- 200g smoked haddock fillet, flaked
- 1 cup Arborio rice
- 1 liter vegetable broth
- 100g asparagus, chopped
- 1 onion, finely chopped
- 2 tablespoons olive oil
- 50g Parmesan cheese, grated
- Salt and pepper to taste
- 1. In a pot, heat olive oil and sauté onion until translucent.
- 2. Add Arborio rice and stir for 1-2 minutes, then gradually add vegetable broth, stirring until absorbed.
- 3. When rice is almost cooked, add asparagus and smoked haddock, cooking until heated through. Stir in Parmesan cheese and season with salt and pepper.
Smoked Haddock and Lentil Salad
A protein-packed salad with smoked haddock, lentils, and a mix of fresh vegetables, dressed in a light vinaigrette.
- 200g smoked haddock fillet, flaked
- 150g cooked lentils
- 1 red onion, finely chopped
- 1 carrot, grated
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh arugula for serving
- 1. In a large bowl, combine cooked lentils, flaked smoked haddock, onion, and carrot.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle dressing over the salad, toss gently, and serve on a bed of arugula.
Smoked Haddock and Tomato Bake
A simple yet flavorful baked dish featuring smoked haddock and tomatoes, topped with a crunchy breadcrumb crust.
- 200g smoked haddock fillet
- 400g canned tomatoes
- 1 onion, sliced
- 2 cloves garlic, minced
- 50g whole wheat breadcrumbs
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh basil for garnish
- 1. Preheat the oven to 200°C (400°F).
- 2. In a baking dish, layer sliced onion, minced garlic, and canned tomatoes. Place smoked haddock on top and season with salt and pepper.
- 3. Mix breadcrumbs with olive oil and sprinkle over the fish. Bake for 20-25 minutes until golden and serve garnished with fresh basil.
Frequently Asked Questions (FAQ)
Is smoked haddock healthy?
Yes, smoked haddock is high in protein and contains essential nutrients, making it a healthy choice when consumed in moderation.
How should I store smoked haddock?
Store smoked haddock in the refrigerator and consume it within a few days of opening. For longer storage, freeze it.
Can I eat smoked haddock during pregnancy?
Yes, but ensure it is fully cooked to avoid any risk of foodborne illness.
What dishes can I make with smoked haddock?
Smoked haddock can be used in chowders, fish pies, or simply served with vegetables and potatoes.
Is smoked haddock high in mercury?
Generally, smoked haddock is low in mercury compared to larger fish, but it's best to consume it in moderation.
How do I know if smoked haddock is fresh?
Fresh smoked haddock should have a pleasant smell, firm texture, and a bright color without any discoloration.
Can I eat the skin of smoked haddock?
Yes, the skin is edible and can add flavor, but it is often removed before cooking.
What is the best way to cook smoked haddock?
Poaching is a popular method that keeps the fish moist and enhances its flavor.