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Steamed Haddock Loin
Fish
Nutri-ScoreA

Steamed Haddock Loin

Melanogrammus aeglefinus

Clinical Encyclopedia

Steamed haddock loin is a lean fish rich in protein and low in fat, making it an excellent choice for a healthy diet. It is also a good source of essential vitamins and minerals.

Also known as:
Haddock FilletHaddock Steak
Scientific NameMelanogrammus aeglefinus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Steamed Haddock Loin VS Alaska Plaice FilletSteamed Haddock Loin VS Albacore TunaSteamed Haddock Loin VS Albacore White TunaSteamed Haddock Loin VS Albacore White Tuna LoinSteamed Haddock Loin VS Amberjack Yellowtail FilletSteamed Haddock Loin 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 B121.2 µg (50%)
Vitamin D2 µg (10%)
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, which is essential for muscle repair and growth.
✓Low in calories and fat, making it suitable for weight management.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Contains essential vitamins like B12 and D, important for energy metabolism and bone health.

Possible Risks & Side Effects

!May contain allergens for individuals sensitive to fish.
!Overconsumption may lead to mercury exposure, particularly in larger fish.

How to Prepare & Consume

Best prepared by steaming to retain moisture and nutrients. Can be seasoned with herbs and lemon for enhanced flavor.

Smart Selection & Storage

How to Select

Choose haddock that is firm to the touch with a fresh, ocean-like smell. Look for clear eyes and bright skin.

How to Store

Store 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.
MythSteamed fish lacks flavor.
RealitySteaming preserves the natural flavors of fish and can be enhanced with herbs and spices.
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 Loin

A zesty and aromatic dish featuring steamed haddock loin infused with fresh herbs and lemon, perfect for a light meal.

Ingredients
  • 2 haddock loins
  • 1 lemon (sliced)
  • 2 tablespoons fresh dill
  • 2 tablespoons fresh parsley
  • Salt and pepper to taste
Instructions
  1. 1. Place haddock loins on a steaming tray and season with salt and pepper.
  2. 2. Top with lemon slices and sprinkle dill and parsley over the fish.
  3. 3. Steam for 10-12 minutes until the fish is opaque and flakes easily.

Mediterranean Quinoa Bowl with Steamed Haddock

A nutritious quinoa bowl topped with steamed haddock, cherry tomatoes, olives, and a drizzle of olive oil for a Mediterranean flair.

Ingredients
  • 1 cup quinoa
  • 2 haddock loins
  • 1 cup cherry tomatoes (halved)
  • 1/2 cup olives (sliced)
  • 2 tablespoons olive oil
Instructions
  1. 1. Cook quinoa according to package instructions and set aside.
  2. 2. Steam haddock loins for 10-12 minutes until cooked through.
  3. 3. In a bowl, combine quinoa, cherry tomatoes, olives, and olive oil, then top with steamed haddock.

Ginger Soy Steamed Haddock with Bok Choy

A flavorful Asian-inspired dish featuring steamed haddock loin served with bok choy and a ginger soy sauce.

Ingredients
  • 2 haddock loins
  • 2 cups bok choy
  • 2 tablespoons soy sauce
  • 1 tablespoon grated ginger
  • 1 tablespoon sesame oil
Instructions
  1. 1. Mix soy sauce, ginger, and sesame oil in a bowl.
  2. 2. Place bok choy and haddock loins in a steamer, brushing the sauce over the fish.
  3. 3. Steam for 8-10 minutes until the fish is cooked and bok choy is tender.

Coconut Curry Steamed Haddock

A fragrant coconut curry dish featuring steamed haddock loin, served with steamed vegetables for a wholesome meal.

Ingredients
  • 2 haddock loins
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • 1 cup mixed vegetables (carrots, bell peppers)
  • Salt to taste
Instructions
  1. 1. In a saucepan, heat coconut milk and curry powder until simmering.
  2. 2. Place haddock loins and mixed vegetables in a steamer, season with salt.
  3. 3. Steam for 10-12 minutes, then serve with the coconut curry sauce drizzled on top.

Steamed Haddock Tacos with Avocado Salsa

Light and fresh tacos filled with steamed haddock and topped with a zesty avocado salsa for a healthy twist.

Ingredients
  • 2 haddock loins
  • 4 corn tortillas
  • 1 avocado (diced)
  • 1/2 cup diced tomatoes
  • 1 lime (juiced)
Instructions
  1. 1. Steam haddock loins for 10-12 minutes until flaky.
  2. 2. In a bowl, combine avocado, tomatoes, and lime juice to make salsa.
  3. 3. Serve haddock in corn tortillas topped with avocado salsa.

Steamed Haddock with Spinach and Feta

A delightful combination of steamed haddock loin served on a bed of sautéed spinach and crumbled feta cheese.

Ingredients
  • 2 haddock loins
  • 2 cups fresh spinach
  • 1/4 cup feta cheese (crumbled)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Sauté spinach in olive oil until wilted, season with salt and pepper.
  2. 2. Steam haddock loins for 10-12 minutes until cooked through.
  3. 3. Serve haddock on a bed of spinach, topped with crumbled feta.

Spicy Steamed Haddock with Mango Salsa

A vibrant dish featuring steamed haddock loin paired with a spicy mango salsa for a burst of flavor.

Ingredients
  • 2 haddock loins
  • 1 mango (diced)
  • 1 jalapeño (finely chopped)
  • 1/4 cup red onion (diced)
  • Juice of 1 lime
Instructions
  1. 1. Combine mango, jalapeño, red onion, and lime juice to make salsa.
  2. 2. Steam haddock loins for 10-12 minutes until flaky.
  3. 3. Serve haddock topped with mango salsa for a refreshing kick.

Herbed Steamed Haddock with Asparagus

A simple yet elegant dish featuring steamed haddock loin paired with tender asparagus and a herb vinaigrette.

Ingredients
  • 2 haddock loins
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Steam asparagus for 4-5 minutes until tender-crisp.
  2. 2. Season haddock loins with salt and pepper, then steam for 10-12 minutes.
  3. 3. Drizzle olive oil and lemon juice over the haddock and asparagus before serving.

Steamed Haddock with Tomato Basil Relish

A fresh and flavorful dish featuring steamed haddock loin topped with a vibrant tomato basil relish.

Ingredients
  • 2 haddock loins
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Mix cherry tomatoes, basil, balsamic vinegar, salt, and pepper in a bowl to create the relish.
  2. 2. Steam haddock loins for 10-12 minutes until cooked through.
  3. 3. Top steamed haddock with tomato basil relish before serving.

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 the refrigerator for up to 2 days or freeze for longer storage.

Can I eat haddock if I'm allergic to fish?

No, individuals with fish allergies should avoid haddock.

What are the best cooking methods for haddock?

Steaming, baking, and grilling are recommended to preserve its flavor and nutrients.

How much protein is in steamed haddock?

There are approximately 22 grams of protein per 100 grams of steamed haddock.

Is haddock sustainable?

Haddock populations are managed, but it's best to check for sustainable sourcing.

What can I serve with steamed haddock?

Pair with vegetables, quinoa, or a light salad for a balanced meal.

How do I know when haddock is cooked?

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

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