Steamed Haddock
Merluccius merlucciusClinical Encyclopedia
Steamed haddock is a lean fish that is low in calories and high in protein, making it an excellent choice for a healthy diet. It is rich in essential nutrients and omega-3 fatty acids, which are beneficial for heart health.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Steaming is the best method to retain the nutrients and flavor of haddock. Serve with vegetables for a balanced meal.
Smart Selection & Storage
Choose haddock that is firm to the touch and has a fresh, mild smell. Avoid any that appear discolored or have a strong fishy odor.
Store fresh haddock in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Promotes heart health and reduces inflammation.
"Haddock is often used in traditional British fish and chips, but steaming it is a healthier alternative."
Myths vs Realities
Healthy Recipes
Lemon Herb Steamed Haddock
A light and refreshing dish featuring steamed haddock infused with zesty lemon and fresh herbs, perfect for a healthy meal.
- 2 haddock fillets
- 1 lemon (sliced)
- 1 tablespoon olive oil
- 1 teaspoon fresh dill
- 1 teaspoon fresh parsley
- Salt and pepper to taste
- 1. Place the haddock fillets on a steaming tray and drizzle with olive oil.
- 2. Top with lemon slices, dill, parsley, salt, and pepper.
- 3. Steam for 10-12 minutes until the fish is opaque and flakes easily.
Mediterranean Steamed Haddock Bowl
A wholesome bowl featuring steamed haddock served over quinoa and topped with a medley of Mediterranean vegetables.
- 2 haddock fillets
- 1 cup quinoa
- 1 cup cherry tomatoes (halved)
- 1 cucumber (diced)
- 1/4 cup olives (sliced)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Cook quinoa according to package instructions and set aside.
- 2. Steam the haddock fillets for 10 minutes until cooked through.
- 3. In a bowl, combine quinoa, tomatoes, cucumber, olives, olive oil, salt, and pepper, then top with steamed haddock.
Spicy Ginger Steamed Haddock
A flavorful dish where steamed haddock is paired with a spicy ginger sauce, offering a kick to your healthy meal.
- 2 haddock fillets
- 1 tablespoon ginger (grated)
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 teaspoon sesame oil
- Green onions for garnish
- 1. Mix ginger, soy sauce, honey, and sesame oil in a small bowl.
- 2. Place haddock in a steaming tray and pour the ginger sauce over it.
- 3. Steam for 10 minutes and garnish with chopped green onions before serving.
Coconut Curry Steamed Haddock
A rich and creamy dish featuring steamed haddock in a fragrant coconut curry sauce, served with steamed vegetables.
- 2 haddock fillets
- 1 cup coconut milk
- 1 tablespoon red curry paste
- 1 cup broccoli florets
- 1 cup bell peppers (sliced)
- Salt to taste
- 1. In a bowl, mix coconut milk and red curry paste until well combined.
- 2. Place haddock fillets in a steaming tray and pour the curry mixture over them.
- 3. Steam for 10-12 minutes, adding broccoli and bell peppers for the last 5 minutes.
Garlic Lemon Steamed Haddock with Asparagus
A simple yet elegant dish featuring steamed haddock with garlic and lemon, served alongside tender asparagus.
- 2 haddock fillets
- 2 cloves garlic (minced)
- 1 lemon (juiced)
- 1 bunch asparagus
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Toss asparagus with olive oil, salt, and pepper, and place in the steaming tray.
- 2. Add haddock fillets seasoned with garlic and lemon juice on top of the asparagus.
- 3. Steam for 8-10 minutes until the fish is cooked and asparagus is tender.
Steamed Haddock with Mango Salsa
A vibrant dish featuring steamed haddock topped with a refreshing mango salsa, perfect for a summer meal.
- 2 haddock fillets
- 1 ripe mango (diced)
- 1/2 red onion (finely chopped)
- 1 jalapeño (seeded and minced)
- Juice of 1 lime
- Salt to taste
- 1. Combine mango, red onion, jalapeño, lime juice, and salt in a bowl to make the salsa.
- 2. Steam haddock fillets for 10 minutes until cooked through.
- 3. Serve the steamed haddock topped with mango salsa.
Herbed Steamed Haddock with Spinach
A nutritious dish featuring steamed haddock seasoned with fresh herbs, served over a bed of sautéed spinach.
- 2 haddock fillets
- 2 cups fresh spinach
- 1 tablespoon olive oil
- 1 teaspoon thyme
- 1 teaspoon basil
- Salt and pepper to taste
- 1. Sauté spinach in olive oil until wilted, then season with salt and pepper.
- 2. Place haddock fillets in a steaming tray, sprinkle with thyme and basil.
- 3. Steam for 10 minutes and serve over the sautéed spinach.
Asian-Inspired Steamed Haddock with Bok Choy
A delightful Asian-inspired dish featuring steamed haddock and bok choy, drizzled with a soy-ginger sauce.
- 2 haddock fillets
- 2 heads bok choy (halved)
- 2 tablespoons soy sauce
- 1 tablespoon ginger (grated)
- 1 tablespoon sesame oil
- Sesame seeds for garnish
- 1. Mix soy sauce, ginger, and sesame oil in a small bowl.
- 2. Place bok choy and haddock in the steaming tray, drizzle with sauce.
- 3. Steam for 8-10 minutes and garnish with sesame seeds before serving.
Steamed Haddock Tacos with Cabbage Slaw
A fun and healthy twist on tacos, featuring steamed haddock and a crunchy cabbage slaw in corn tortillas.
- 2 haddock fillets
- 4 corn tortillas
- 2 cups cabbage (shredded)
- 1 carrot (grated)
- 1 tablespoon lime juice
- Salt to taste
- 1. Steam haddock fillets for 10 minutes until flaky.
- 2. Mix cabbage, carrot, lime juice, and salt to make the slaw.
- 3. Assemble tacos by placing haddock in tortillas and topping with cabbage slaw.
Steamed Haddock with Roasted Vegetables
A wholesome meal featuring steamed haddock served alongside a colorful array of roasted vegetables.
- 2 haddock fillets
- 1 zucchini (sliced)
- 1 bell pepper (sliced)
- 1 carrot (sliced)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat oven to 400°F (200°C) and toss vegetables with olive oil, salt, and pepper, then roast for 20 minutes.
- 2. Steam haddock fillets for 10 minutes until cooked through.
- 3. Serve steamed haddock alongside roasted vegetables.
Frequently Asked Questions (FAQ)
Is steamed haddock healthy?
Yes, steamed haddock is low in calories and high in protein, making it a healthy choice.
How should I store steamed haddock?
Store in an airtight container in the refrigerator for up to 2 days.
Can I freeze steamed haddock?
Yes, you can freeze steamed haddock for up to 3 months.
What are the best side dishes for steamed haddock?
Vegetables like broccoli, carrots, or a fresh salad pair well.
How long does it take to steam haddock?
It typically takes about 10-15 minutes to steam haddock.
What is the best way to season steamed haddock?
Lemon, herbs, and a pinch of salt enhance its flavor.
Is haddock sustainable?
Yes, when sourced from responsible fisheries, haddock can be a sustainable choice.
Can I eat haddock if I'm pregnant?
Yes, haddock is safe to eat during pregnancy, but ensure it is cooked thoroughly.