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Steamed Haddock Fillet
Fish
Nutri-ScoreA

Steamed Haddock Fillet

Melanogrammus aeglefinus

Clinical Encyclopedia

Steamed haddock fillet is a lean, white fish known for its delicate flavor and flaky texture. It is an excellent source of high-quality protein and essential nutrients.

Scientific NameMelanogrammus aeglefinus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Steamed Haddock Fillet VS Alaska Plaice FilletSteamed Haddock Fillet VS Albacore TunaSteamed Haddock Fillet VS Albacore White TunaSteamed Haddock Fillet VS Albacore White Tuna LoinSteamed Haddock Fillet VS Amberjack Yellowtail FilletSteamed Haddock Fillet 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%)

Health Benefits

✓Rich in omega-3 fatty acids, which are beneficial for heart health and cognitive function.
✓High in protein, supporting muscle growth and repair.
✓Contains essential vitamins and minerals, including B vitamins and selenium, which play a role in metabolism and immune function.
✓Low in calories and fat, making it a great option for weight management.

Possible Risks & Side Effects

!May contain trace amounts of 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 steamed to retain moisture and nutrients. Pair with vegetables for a balanced meal.

Smart Selection & Storage

How to Select

Choose haddock fillets that are firm, moist, and have a mild ocean scent. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Store fresh haddock in the coldest part of the refrigerator and consume within 2 days. For longer storage, freeze in an airtight container.

Myths vs Realities

MythAll fish are high in mercury.+
RealityNot all fish contain high levels of mercury; haddock is generally considered safe.
MythSteaming fish removes all nutrients.+
RealitySteaming preserves most nutrients compared to other cooking methods.
MythFish is not a good source of protein.+
RealityFish, including haddock, is an excellent source of high-quality protein.

Healthy Recipes

Lemon Herb Steamed Haddock

A light and zesty dish featuring steamed haddock fillet infused with fresh herbs and lemon, perfect for a healthy dinner.

Ingredients
  • 2 haddock fillets
  • 1 lemon (sliced)
  • 1 tablespoon olive oil
  • 1 teaspoon fresh dill
  • 1 teaspoon fresh parsley
  • Salt and pepper to taste
Instructions
  1. 1. Place the haddock fillets on a steaming tray and drizzle with olive oil.
  2. 2. Season with salt, pepper, dill, and parsley, then top with lemon slices.
  3. 3. Steam for 10-12 minutes until the fish is opaque and flakes easily.

Mediterranean Steamed Haddock Bowl

A vibrant bowl combining steamed haddock with quinoa, cherry tomatoes, and spinach, drizzled with a balsamic reduction.

Ingredients
  • 2 haddock fillets
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes (halved)
  • 2 cups fresh spinach
  • 2 tablespoons balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Steam the haddock fillets for 10-12 minutes until cooked through.
  2. 2. In a bowl, layer cooked quinoa, fresh spinach, and cherry tomatoes.
  3. 3. Top with steamed haddock and drizzle with balsamic vinegar.

Ginger Soy Steamed Haddock

A flavorful Asian-inspired dish with steamed haddock fillet marinated in ginger and soy sauce, served with steamed bok choy.

Ingredients
  • 2 haddock fillets
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger (grated)
  • 2 cups bok choy
  • 1 teaspoon sesame oil
  • Green onions for garnish
Instructions
  1. 1. Marinate the haddock fillets in soy sauce and ginger for 15 minutes.
  2. 2. Steam the fish and bok choy together for about 10 minutes.
  3. 3. Drizzle with sesame oil and garnish with chopped green onions before serving.

Coconut Curry Steamed Haddock

A rich and creamy coconut curry dish featuring steamed haddock, served with brown rice and fresh cilantro.

Ingredients
  • 2 haddock fillets
  • 1 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 cup cooked brown rice
  • Fresh cilantro for garnish
  • Lime wedges
Instructions
  1. 1. Mix coconut milk and red curry paste in a bowl and pour over haddock fillets in a steaming dish.
  2. 2. Steam for 10-12 minutes until the fish is cooked through.
  3. 3. Serve over brown rice, garnished with cilantro and lime wedges.

Spicy Mango Salsa Steamed Haddock

A refreshing dish featuring steamed haddock topped with a spicy mango salsa, perfect for a summer meal.

Ingredients
  • 2 haddock fillets
  • 1 ripe mango (diced)
  • 1 jalapeño (finely chopped)
  • 1/4 red onion (finely chopped)
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Steam the haddock fillets for 10-12 minutes until flaky.
  2. 2. In a bowl, combine mango, jalapeño, red onion, lime juice, and salt to make the salsa.
  3. 3. Top the steamed haddock with mango salsa before serving.

Garlic Lemon Steamed Haddock with Asparagus

A nutritious dish of steamed haddock fillet paired with tender asparagus, flavored with garlic and lemon.

Ingredients
  • 2 haddock fillets
  • 1 bunch asparagus (trimmed)
  • 2 cloves garlic (minced)
  • 1 lemon (zested and juiced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toss asparagus with olive oil, garlic, salt, and pepper, then place in the steaming basket.
  2. 2. Add haddock fillets on top and drizzle with lemon juice and zest.
  3. 3. Steam for 8-10 minutes until the fish and asparagus are tender.

Herbed Steamed Haddock with Sweet Potato Mash

A wholesome meal featuring steamed haddock served over creamy sweet potato mash, seasoned with fresh herbs.

Ingredients
  • 2 haddock fillets
  • 2 sweet potatoes (peeled and cubed)
  • 1 tablespoon fresh thyme
  • 1 tablespoon fresh rosemary
  • Salt and pepper to taste
  • 1 tablespoon butter
Instructions
  1. 1. Steam the haddock fillets for 10-12 minutes until cooked through.
  2. 2. Boil sweet potatoes until tender, then mash with butter, thyme, rosemary, salt, and pepper.
  3. 3. Serve the steamed haddock over the sweet potato mash.

Steamed Haddock with Roasted Vegetables

A colorful dish featuring steamed haddock paired with a medley of roasted seasonal vegetables for a hearty meal.

Ingredients
  • 2 haddock fillets
  • 1 zucchini (sliced)
  • 1 bell pepper (chopped)
  • 1 carrot (sliced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toss vegetables with olive oil, salt, and pepper, and roast in the oven at 400°F for 20 minutes.
  2. 2. Steam haddock fillets for 10-12 minutes until flaky.
  3. 3. Serve the steamed haddock alongside the roasted vegetables.

Steamed Haddock Tacos with Avocado Cream

A fun and healthy twist on tacos featuring steamed haddock, topped with a creamy avocado sauce and fresh veggies.

Ingredients
  • 2 haddock fillets
  • 4 corn tortillas
  • 1 avocado
  • 1/2 cup Greek yogurt
  • 1 lime (juiced)
  • 1 cup shredded cabbage
  • Salt to taste
Instructions
  1. 1. Steam the haddock fillets for 10-12 minutes until cooked through.
  2. 2. In a blender, combine avocado, Greek yogurt, lime juice, and salt to make the cream.
  3. 3. Assemble tacos with haddock, avocado cream, and shredded cabbage in corn tortillas.

Cilantro Lime Steamed Haddock with Cauliflower Rice

A fresh and zesty dish featuring steamed haddock served over cauliflower rice, garnished with cilantro and lime.

Ingredients
  • 2 haddock fillets
  • 1 head cauliflower (riced)
  • Juice of 1 lime
  • 1/4 cup fresh cilantro (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Steam the haddock fillets for 10-12 minutes until flaky.
  2. 2. Sauté riced cauliflower in a pan with lime juice, salt, and pepper for 5 minutes.
  3. 3. Serve the steamed haddock over cauliflower rice, garnished with cilantro.

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 sides to serve with steamed haddock?

Steamed vegetables, quinoa, or a fresh salad complement steamed haddock well.

How long does it take to steam haddock?

It typically takes about 10-15 minutes to steam haddock fillets.

What is the nutritional value of steamed haddock?

Steamed haddock is rich in protein, low in fat, and contains essential vitamins and minerals.

Can I season steamed haddock?

Yes, herbs, lemon, and spices can enhance the flavor without adding calories.

Is steamed haddock safe for pregnant women?

Yes, but it should be consumed in moderation due to potential mercury content.

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Comparisons
Steamed Haddock Fillet vs Alaska Plaice Fillet Steamed Haddock Fillet vs Albacore Tuna Steamed Haddock Fillet vs Albacore Tuna
Nutrients
Protein in Steamed Haddock Fillet Calories in Steamed Haddock Fillet Vitamin-c in Steamed Haddock Fillet Magnesium in Steamed Haddock Fillet
Featured Guides
Health Benefits of Steamed Haddock Fillet Healthy Recipes with Steamed Haddock Fillet