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Grilled Haddock Tail
Fish
Nutri-ScoreA

Grilled Haddock Tail

Melanogrammus aeglefinus

Clinical Encyclopedia

Grilled haddock tail is a lean fish rich in protein and essential nutrients, making it a healthy choice for a balanced diet. Its mild flavor and flaky texture make it a versatile ingredient in various culinary applications.

Also known as:
Haddock FilletHaddock Steak
Scientific NameMelanogrammus aeglefinus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Grilled Haddock Tail VS Alaska Plaice FilletGrilled Haddock Tail VS Albacore TunaGrilled Haddock Tail VS Albacore White TunaGrilled Haddock Tail VS Albacore White Tuna LoinGrilled Haddock Tail VS Amberjack Yellowtail FilletGrilled Haddock Tail VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
80%
Fiber0g
Total23.0g
Protein
22g(96%)
Fats
1g(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 B121.8 µg (75%)
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, grilled haddock tail supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, it is an ideal option for weight management and healthy eating.

Possible Risks & Side Effects

!May contain trace amounts of mercury; pregnant women and young children should limit consumption.
!Allergic reactions can occur in individuals sensitive to fish; caution is advised.

How to Prepare & Consume

Best enjoyed grilled with herbs and lemon, or baked to retain moisture and flavor. Avoid overcooking to maintain tenderness.

Smart Selection & Storage

How to Select

Choose haddock with bright, clear eyes and firm flesh. Avoid any with a strong fishy odor or dull appearance.

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

MythAll fish are high in mercury.
RealityWhile some fish contain mercury, haddock is generally considered safe and low in mercury levels.
MythFish is not a good source of protein.
RealityFish, including haddock, is an excellent source of high-quality protein essential for muscle health.
MythYou can't eat fish if you're allergic to shellfish.
RealityFish allergies are different from shellfish allergies; many can eat fish safely if they are not allergic.

Healthy Recipes

Lemon Herb Grilled Haddock Tail

This refreshing dish features grilled haddock tail marinated in a zesty lemon herb blend, perfect for a light summer meal.

Ingredients
  • 2 haddock tails
  • 2 tablespoons olive oil
  • 1 lemon (juiced and zested)
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh parsley (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, lemon zest, garlic, parsley, salt, and pepper.
  2. 2. Marinate the haddock tails in the mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the haddock tails for 4-5 minutes on each side until cooked through.

Spicy Mango Salsa Grilled Haddock

This dish combines the mild flavor of grilled haddock with a spicy mango salsa for a tropical twist.

Ingredients
  • 2 haddock tails
  • 1 ripe mango (diced)
  • 1 jalapeño (finely chopped)
  • 1/4 red onion (diced)
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Prepare the mango salsa by mixing mango, jalapeño, red onion, lime juice, and salt in a bowl.
  2. 2. Season the haddock tails with salt and grill them over medium heat for about 5 minutes on each side.
  3. 3. Serve the grilled haddock topped with the spicy mango salsa.

Mediterranean Grilled Haddock with Quinoa Salad

Enjoy a healthy Mediterranean-inspired meal with grilled haddock served alongside a vibrant quinoa salad.

Ingredients
  • 2 haddock tails
  • 1 cup cooked quinoa
  • 1/2 cucumber (diced)
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup feta cheese (crumbled)
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Season the haddock tails with salt and pepper, then grill for 5-6 minutes on each side.
  2. 2. In a bowl, combine cooked quinoa, cucumber, cherry tomatoes, feta, olive oil, vinegar, salt, and pepper.
  3. 3. Serve the grilled haddock on a bed of quinoa salad.

Garlic Butter Grilled Haddock with Asparagus

This dish features grilled haddock tails brushed with a garlic butter sauce and served with tender asparagus.

Ingredients
  • 2 haddock tails
  • 3 tablespoons butter
  • 2 cloves garlic (minced)
  • 1 bunch asparagus (trimmed)
  • Salt and pepper to taste
Instructions
  1. 1. Melt butter in a small pan and stir in minced garlic.
  2. 2. Brush the haddock tails with garlic butter and season with salt and pepper, then grill for 4-5 minutes on each side.
  3. 3. Grill asparagus alongside the fish for about 5 minutes until tender, then serve together.

Cilantro Lime Grilled Haddock Tacos

These grilled haddock tacos are bursting with flavor, topped with a zesty cilantro lime sauce.

Ingredients
  • 2 haddock tails
  • 4 corn tortillas
  • 1/4 cup cilantro (chopped)
  • Juice of 1 lime
  • 1/4 cup Greek yogurt
  • Salt to taste
Instructions
  1. 1. Mix cilantro, lime juice, Greek yogurt, and salt in a bowl to create the sauce.
  2. 2. Season haddock tails and grill for 5-6 minutes on each side.
  3. 3. Serve the grilled haddock in corn tortillas topped with cilantro lime sauce.

Grilled Haddock with Avocado Salsa

This healthy dish features grilled haddock topped with a creamy avocado salsa for a delightful contrast.

Ingredients
  • 2 haddock tails
  • 1 avocado (diced)
  • 1/2 red onion (diced)
  • 1 tomato (diced)
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Grill the seasoned haddock tails for 5-6 minutes on each side.
  2. 2. In a bowl, combine avocado, red onion, tomato, lime juice, salt, and pepper.
  3. 3. Top the grilled haddock with the avocado salsa before serving.

Asian-Inspired Grilled Haddock with Sesame Slaw

This dish features grilled haddock with a crunchy sesame slaw, offering a delightful Asian flavor profile.

Ingredients
  • 2 haddock tails
  • 2 cups cabbage (shredded)
  • 1 carrot (julienned)
  • 2 tablespoons sesame oil
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame seeds
Instructions
  1. 1. Mix cabbage, carrot, sesame oil, soy sauce, and sesame seeds in a bowl to make the slaw.
  2. 2. Season haddock tails and grill for 5-6 minutes on each side.
  3. 3. Serve the grilled haddock with a side of sesame slaw.

Herbed Yogurt Grilled Haddock with Roasted Vegetables

Enjoy grilled haddock topped with a herbed yogurt sauce, served alongside roasted seasonal vegetables.

Ingredients
  • 2 haddock tails
  • 1 cup Greek yogurt
  • 1 tablespoon dill (chopped)
  • 1 tablespoon chives (chopped)
  • 2 cups mixed vegetables (zucchini, bell peppers, etc.)
  • Olive oil, salt, and pepper to taste
Instructions
  1. 1. Toss mixed vegetables with olive oil, salt, and pepper, then roast at 400°F for 20-25 minutes.
  2. 2. Mix Greek yogurt with dill and chives to create the sauce.
  3. 3. Grill the haddock tails for 5-6 minutes on each side and serve topped with herbed yogurt and roasted vegetables.

Coconut Curry Grilled Haddock

Savor the unique flavors of grilled haddock infused with a creamy coconut curry sauce for a warm, comforting dish.

Ingredients
  • 2 haddock tails
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • 1 tablespoon lime juice
  • Salt to taste
Instructions
  1. 1. In a saucepan, combine coconut milk, curry powder, lime juice, and salt, and simmer for 5 minutes.
  2. 2. Season haddock tails and grill for 5-6 minutes on each side.
  3. 3. Serve the grilled haddock drizzled with coconut curry sauce.

Pesto Grilled Haddock with Spinach Salad

This vibrant dish features grilled haddock topped with fresh pesto, served with a nutritious spinach salad.

Ingredients
  • 2 haddock tails
  • 1/4 cup pesto
  • 4 cups fresh spinach
  • 1/4 cup cherry tomatoes (halved)
  • 1/4 cup walnuts (chopped)
  • Olive oil, salt, and pepper to taste
Instructions
  1. 1. Grill the seasoned haddock tails for 5-6 minutes on each side, then spread pesto on top.
  2. 2. In a bowl, toss spinach, cherry tomatoes, walnuts, olive oil, salt, and pepper.
  3. 3. Serve the grilled haddock alongside the spinach salad.

Frequently Asked Questions (FAQ)

What is the best way to cook haddock?

Grilling, baking, and steaming are excellent methods to cook haddock, preserving its delicate flavor and texture.

Is haddock a healthy fish to eat?

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

How can I tell if haddock is fresh?

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

Can I freeze grilled haddock?

Yes, grilled haddock can be frozen; wrap it tightly to prevent freezer burn and consume within 2-3 months.

What are the nutritional benefits of haddock?

Haddock is rich in protein, omega-3 fatty acids, and essential vitamins like B12 and D, supporting overall health.

How often can I eat haddock?

It is safe to eat haddock 2-3 times a week, but be mindful of mercury levels, especially for vulnerable populations.

What dishes can I make with haddock?

Haddock can be used in fish tacos, chowders, or simply grilled with vegetables for a healthy meal.

Is haddock sustainable?

Sustainability varies by fishing method; look for certified sustainable sources when purchasing haddock.

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Comparisons
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Nutrients
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Featured Guides
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