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Steamed Haddock
Meats
Nutri-ScoreA

Steamed Haddock

Melanogrammus aeglefinus

Clinical Encyclopedia

Steamed haddock is a lean fish known for its delicate flavor and high protein content, making it an excellent choice for a healthy diet.

Also known as:
Haddock FilletSmoked Haddock
Scientific NameMelanogrammus aeglefinus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Steamed Haddock VS AbaloneSteamed Haddock VS Alligator TailSteamed Haddock VS Alligator Tail MeatSteamed Haddock VS Fried Alligator Tail MeatSteamed Haddock VS Alpaca Loin SteakSteamed Haddock VS Spicy Andouille Sausage

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
81%
Fiber0g
Total23.9g
Protein
23g(96%)
Fats
0.9g(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 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

✓Rich in high-quality protein, essential for muscle repair and growth.
✓Contains omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.
✓A good source of vitamins B12 and D, important for energy metabolism and bone health.
✓Low in calories and fat, making it suitable 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; can be seasoned with herbs and lemon for enhanced flavor.

Smart Selection & Storage

How to Select

Choose haddock that is firm to the touch, has a fresh ocean smell, and is moist without being slimy.

How to Store

Keep haddock in the coldest part of the refrigerator and consume within 1-2 days for best quality.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish are high in mercury, haddock is generally considered low in mercury.
MythFish is not a good source of protein.
RealityFish, including haddock, is an excellent source of high-quality protein.
MythSteaming fish removes its nutrients.
RealitySteaming fish preserves its nutrients better than many other cooking methods.

Healthy Recipes

Lemon Herb Steamed Haddock

This light and zesty dish features steamed haddock infused with fresh herbs and lemon, perfect for a refreshing meal.

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. Sprinkle dill, parsley, salt, and pepper over the fillets, then layer lemon slices on top.
  3. 3. Steam for 10-12 minutes until the fish is opaque and flakes easily with a fork.

Asian-Inspired Steamed Haddock

A flavorful dish combining steamed haddock with ginger, garlic, and soy sauce for a delightful Asian twist.

Ingredients
  • 2 haddock fillets
  • 1 tablespoon soy sauce
  • 1 teaspoon grated ginger
  • 1 clove garlic (minced)
  • 2 green onions (sliced)
  • 1 teaspoon sesame oil
Instructions
  1. 1. In a small bowl, mix soy sauce, ginger, garlic, and sesame oil.
  2. 2. Place haddock fillets in a steaming basket and pour the sauce over them.
  3. 3. Steam for 10-12 minutes, then garnish with sliced green onions before serving.

Mediterranean Steamed Haddock with Tomatoes

This vibrant dish features steamed haddock topped with fresh tomatoes and olives, bringing Mediterranean flavors to your table.

Ingredients
  • 2 haddock fillets
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup black olives (sliced)
  • 1 tablespoon olive oil
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. Combine cherry tomatoes, olives, olive oil, oregano, salt, and pepper in a bowl.
  2. 2. Place haddock fillets in a steamer and top with the tomato mixture.
  3. 3. Steam for 10-12 minutes until cooked through and serve warm.

Steamed Haddock with Quinoa and Spinach

A nutritious meal featuring steamed haddock served on a bed of fluffy quinoa and sautéed spinach.

Ingredients
  • 2 haddock fillets
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 clove garlic (minced)
  • Salt and pepper to taste
Instructions
  1. 1. Steam the haddock fillets for 10-12 minutes until cooked through.
  2. 2. In a pan, heat olive oil and sauté garlic until fragrant, then add spinach and cook until wilted.
  3. 3. Serve the steamed haddock over a bed of quinoa and sautéed spinach.

Coconut Curry Steamed Haddock

This exotic dish features haddock steamed in a fragrant coconut curry sauce, offering a taste of the tropics.

Ingredients
  • 2 haddock fillets
  • 1 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 tablespoon lime juice
  • 1 tablespoon cilantro (chopped)
  • Salt to taste
Instructions
  1. 1. In a bowl, mix coconut milk, red curry paste, lime juice, and salt.
  2. 2. Place haddock fillets in a steamer and pour the coconut mixture over them.
  3. 3. Steam for 10-12 minutes, then garnish with chopped cilantro before serving.

Garlic and Lemon Steamed Haddock with Broccoli

A simple yet delicious dish featuring steamed haddock paired with garlic-infused broccoli for a healthy meal.

Ingredients
  • 2 haddock fillets
  • 2 cups broccoli florets
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • 1 lemon (zested and juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Toss broccoli with olive oil, garlic, salt, and pepper, then place in the steamer.
  2. 2. Add haddock fillets on top and drizzle with lemon juice and zest.
  3. 3. Steam for 10-12 minutes until both the fish and broccoli are tender.

Steamed Haddock Tacos with Avocado Salsa

These fresh tacos feature steamed haddock topped with a zesty avocado salsa, perfect for a light lunch or dinner.

Ingredients
  • 2 haddock fillets
  • 4 corn tortillas
  • 1 avocado (diced)
  • 1/2 cup diced tomatoes
  • 1/4 cup red onion (diced)
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Steam the haddock fillets for 10-12 minutes until cooked through.
  2. 2. In a bowl, combine avocado, tomatoes, red onion, lime juice, and salt to make the salsa.
  3. 3. Serve the steamed haddock in corn tortillas topped with avocado salsa.

Spicy Steamed Haddock with Cauliflower Rice

A spicy and healthy dish featuring steamed haddock served over cauliflower rice for a low-carb option.

Ingredients
  • 2 haddock fillets
  • 1 cup cauliflower rice
  • 1 tablespoon chili paste
  • 1 tablespoon lime juice
  • 1 tablespoon cilantro (chopped)
  • Salt to taste
Instructions
  1. 1. Mix chili paste, lime juice, and salt, then coat the haddock fillets with the mixture.
  2. 2. Steam the fillets for 10-12 minutes until cooked through.
  3. 3. Serve the steamed haddock over cauliflower rice and garnish with chopped cilantro.

Steamed Haddock with Asparagus and Lemon Butter

A delightful dish featuring steamed haddock paired with tender asparagus and a light lemon butter sauce.

Ingredients
  • 2 haddock fillets
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons butter
  • 1 lemon (juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Place asparagus in the steamer and top with haddock fillets.
  2. 2. Steam for 10-12 minutes until both are cooked through.
  3. 3. Melt butter and mix with lemon juice, then drizzle over the haddock and asparagus before serving.

Herb-Crusted Steamed Haddock with Sweet Potato Mash

This nutritious dish features steamed haddock with a crunchy herb crust served alongside creamy sweet potato mash.

Ingredients
  • 2 haddock fillets
  • 1 cup breadcrumbs
  • 1 tablespoon mixed herbs (thyme, rosemary)
  • 1 sweet potato (mashed)
  • Salt and pepper to taste
Instructions
  1. 1. Mix breadcrumbs with herbs, salt, and pepper, then coat the haddock fillets with the mixture.
  2. 2. Steam the crusted fillets for 10-12 minutes until cooked through.
  3. 3. Serve with a side of creamy sweet potato mash.

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 often can I eat haddock?

It is recommended to consume fish like haddock 2-3 times a week for optimal health benefits.

What are the best cooking methods for haddock?

Steaming, baking, and grilling are excellent methods that preserve its flavor and nutrients.

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

No, individuals with fish allergies should avoid haddock and all other fish.

What nutrients are in haddock?

Haddock is rich in protein, omega-3 fatty acids, vitamin B12, and selenium.

Is haddock sustainable?

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

How should I store leftover haddock?

Store in an airtight container in the refrigerator and consume within 2 days.

What can I serve with steamed haddock?

It pairs well with vegetables, rice, or a light salad.

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Comparisons
Steamed Haddock vs Abalone Steamed Haddock vs Alligator Tail Steamed Haddock vs Alligator Tail Meat
Nutrients
Protein in Steamed Haddock Calories in Steamed Haddock Vitamin-c in Steamed Haddock Magnesium in Steamed Haddock
Featured Guides
Health Benefits of Steamed Haddock Healthy Recipes with Steamed Haddock