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Grilled Haddock
Fish
Nutri-ScoreA

Grilled Haddock

Melanogrammus aeglefinus

Clinical Encyclopedia

Grilled haddock is a lean fish known for its mild flavor and flaky texture, making it a popular choice for healthy meals. Rich in protein and essential nutrients, it supports muscle health and overall well-being.

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

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories140 kcal
Water
80%
Fiber0g
Total30.0g
Protein
28g(93%)
Fats
2g(7%)
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 µg (42%)
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 supports muscle repair and growth, 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 B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, grilled haddock is an ideal option for weight management and healthy eating.

Possible Risks & Side Effects

!May contain trace amounts of mercury, so consumption should be moderated, especially for pregnant women and young children.
!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. Avoid overcooking to maintain tenderness.

Smart Selection & Storage

How to Select

Choose haddock that is firm to the touch, with a fresh, mild smell. The flesh should be moist and translucent, not dry or discolored.

How to Store

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

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish contain higher levels of mercury, haddock is generally considered safe to eat in moderation.
MythFish is not a good source of protein.
RealityFish, including haddock, is an excellent source of high-quality protein, essential for muscle health.
MythYou should avoid fish if you're allergic to shellfish.
RealityFish allergies are different from shellfish allergies; many individuals can eat fish without issues.

Healthy Recipes

Lemon Herb Grilled Haddock

This zesty grilled haddock is marinated in a refreshing lemon herb mixture, perfect for a light and healthy meal.

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

Spicy Grilled Haddock Tacos

These spicy grilled haddock tacos are packed with flavor and topped with a crunchy slaw for a nutritious twist.

Ingredients
  • 2 haddock fillets
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 tablespoon olive oil
  • 4 corn tortillas
  • 1 cup cabbage (shredded)
  • 1/2 cup Greek yogurt
  • Lime wedges for serving
Instructions
  1. 1. Rub the haddock fillets with chili powder, cumin, and olive oil.
  2. 2. Grill the fillets for 4-5 minutes on each side until flaky.
  3. 3. Serve in corn tortillas topped with shredded cabbage and a dollop of Greek yogurt, with lime wedges on the side.

Mediterranean Grilled Haddock Salad

A vibrant salad featuring grilled haddock, fresh vegetables, and a tangy vinaigrette, perfect for a nutritious lunch.

Ingredients
  • 2 haddock fillets
  • 4 cups mixed greens
  • 1 cucumber (sliced)
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup red onion (sliced)
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
Instructions
  1. 1. Grill the haddock fillets for 4-5 minutes on each side until cooked through.
  2. 2. In a large bowl, combine mixed greens, cucumber, tomatoes, and red onion.
  3. 3. Top the salad with grilled haddock and drizzle with balsamic vinegar and olive oil.

Garlic and Ginger Grilled Haddock

This flavorful grilled haddock is infused with garlic and ginger, making it a delicious and healthy option for dinner.

Ingredients
  • 2 haddock fillets
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger (grated)
  • 2 cloves garlic (minced)
  • 1 tablespoon sesame oil
  • Green onions for garnish
Instructions
  1. 1. Mix soy sauce, ginger, garlic, and sesame oil in a bowl.
  2. 2. Marinate the haddock fillets in the mixture for 30 minutes.
  3. 3. Grill the fillets for 4-5 minutes on each side, garnishing with green onions before serving.

Cilantro Lime Grilled Haddock

This dish features grilled haddock marinated in a cilantro lime mixture, offering a fresh and vibrant flavor profile.

Ingredients
  • 2 haddock fillets
  • 1/4 cup fresh cilantro (chopped)
  • Juice of 2 limes
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Combine cilantro, lime juice, olive oil, salt, and pepper in a bowl.
  2. 2. Marinate the haddock fillets for at least 30 minutes.
  3. 3. Grill the fillets for 4-5 minutes on each side until cooked through.

Grilled Haddock with Mango Salsa

This grilled haddock is topped with a refreshing mango salsa, making it a perfect summer dish.

Ingredients
  • 2 haddock fillets
  • 1 mango (diced)
  • 1/2 red bell pepper (diced)
  • 1/4 red onion (diced)
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Grill the haddock fillets for 4-5 minutes on each side until flaky.
  2. 2. In a bowl, combine mango, red bell pepper, red onion, lime juice, and salt.
  3. 3. Serve the grilled haddock topped with the mango salsa.

Herbed Quinoa and Grilled Haddock Bowl

A nutritious bowl featuring herbed quinoa and grilled haddock, perfect for a wholesome meal.

Ingredients
  • 2 haddock fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 tablespoon olive oil
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Cook quinoa in vegetable broth according to package instructions.
  2. 2. Grill the haddock fillets for 4-5 minutes on each side until cooked through.
  3. 3. Mix cooked quinoa with olive oil, dill, salt, and pepper, and serve topped with grilled haddock.

Grilled Haddock with Avocado Cream

This grilled haddock is paired with a creamy avocado sauce, adding a rich and healthy element to the dish.

Ingredients
  • 2 haddock fillets
  • 1 ripe avocado
  • 1/4 cup Greek yogurt
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Grill the haddock fillets for 4-5 minutes on each side until flaky.
  2. 2. Blend avocado, Greek yogurt, lime juice, salt, and pepper until smooth.
  3. 3. Serve the grilled haddock drizzled with avocado cream.

Asian-Inspired Grilled Haddock with Bok Choy

This dish features grilled haddock served with sautéed bok choy, creating a healthy Asian-inspired meal.

Ingredients
  • 2 haddock fillets
  • 2 tablespoons soy sauce
  • 2 cloves garlic (minced)
  • 1 tablespoon sesame oil
  • 2 cups bok choy (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Marinate haddock fillets in soy sauce, garlic, and sesame oil for 30 minutes.
  2. 2. Grill the fillets for 4-5 minutes on each side until cooked through.
  3. 3. Sauté bok choy in a pan with a little oil, salt, and pepper until tender, and serve alongside the grilled haddock.

Grilled Haddock with Roasted Vegetables

This dish features grilled haddock served with a medley of roasted vegetables for a complete and healthy meal.

Ingredients
  • 2 haddock fillets
  • 1 zucchini (sliced)
  • 1 bell pepper (sliced)
  • 1 red onion (cut into wedges)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss vegetables with olive oil, salt, and pepper.
  2. 2. Roast vegetables for 20-25 minutes until tender.
  3. 3. Grill the haddock fillets for 4-5 minutes on each side and serve with the roasted vegetables.

Frequently Asked Questions (FAQ)

Is grilled haddock healthy?

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

How should I store grilled haddock?

Store grilled haddock in an airtight container in the refrigerator for up to 3 days.

Can I freeze grilled haddock?

Yes, grilled haddock can be frozen for up to 2 months; wrap it tightly to prevent freezer burn.

What are the best seasonings for grilled haddock?

Lemon, dill, garlic, and paprika complement the mild flavor of haddock beautifully.

How long does it take to grill haddock?

Grill haddock for about 4-5 minutes per side, depending on thickness.

What is the best way to tell if grilled haddock is done?

Haddock is done when it flakes easily with a fork and is opaque throughout.

Can I eat grilled haddock skin?

Yes, the skin is edible and can add flavor and texture if grilled properly.

What are the nutritional benefits of grilled haddock?

Grilled haddock is rich in protein, low in fat, and provides essential vitamins and minerals, supporting overall health.

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Comparisons
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Nutrients
Protein in Grilled Haddock Calories in Grilled Haddock Vitamin-c in Grilled Haddock Magnesium in Grilled Haddock
Featured Guides
Health Benefits of Grilled Haddock Healthy Recipes with Grilled Haddock