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Steamed Haddock Steak
Fish
Nutri-ScoreA

Steamed Haddock Steak

Melanogrammus aeglefinus

Clinical Encyclopedia

Steamed haddock steak is a lean, nutritious fish option rich in protein and essential nutrients, making it an excellent choice for a healthy diet.

Also known as:
Haddock FilletHaddock Steak
Scientific NameMelanogrammus aeglefinus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Steamed Haddock Steak VS Alaska Plaice FilletSteamed Haddock Steak VS Albacore TunaSteamed Haddock Steak VS Albacore White TunaSteamed Haddock Steak VS Albacore White Tuna LoinSteamed Haddock Steak VS Amberjack Yellowtail FilletSteamed Haddock Steak 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 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, steamed haddock supports muscle growth and repair, making it ideal for athletes and those looking to maintain muscle mass.
✓Rich in omega-3 fatty acids, haddock 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, making it a suitable option for weight management and healthy eating.

Possible Risks & Side Effects

!May contain trace amounts of mercury; pregnant women and young children should limit consumption.
!Allergic reactions can occur in individuals with fish allergies.

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, with a clean, ocean-like smell and bright, clear eyes if whole.

How to Store

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

Myths vs Realities

MythHaddock is high in mercury.
RealityHaddock generally has lower mercury levels compared to larger fish, making it safer for regular consumption.
MythAll fish are the same nutritionally.
RealityDifferent fish species have varying nutrient profiles; haddock is particularly high in protein and low in fat.
MythSteaming fish removes its flavor.
RealitySteaming preserves the natural flavors and moisture of fish, enhancing its taste.

Healthy Recipes

Lemon Herb Steamed Haddock Steak

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

Ingredients
  • 2 haddock steaks
  • 1 lemon (sliced)
  • 2 tablespoons fresh parsley (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Place the haddock steaks in a steamer basket and season with salt and pepper.
  2. 2. Layer lemon slices and chopped parsley on top of the steaks.
  3. 3. Steam for 10-12 minutes until the fish is opaque and flakes easily, then drizzle with olive oil before serving.

Mediterranean Quinoa Bowl with Steamed Haddock

A nutritious quinoa bowl topped with steamed haddock, cherry tomatoes, cucumbers, and a drizzle of tahini dressing.

Ingredients
  • 2 haddock steaks
  • 1 cup quinoa
  • 1 cup cherry tomatoes (halved)
  • 1 cucumber (diced)
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt to taste
Instructions
  1. 1. Cook quinoa according to package instructions and set aside.
  2. 2. Steam the haddock steaks for 10-12 minutes until cooked through.
  3. 3. In a bowl, combine quinoa, cherry tomatoes, cucumber, and steamed haddock, then drizzle with tahini and lemon juice.

Steamed Haddock with Ginger Soy Glaze

A flavorful dish where steamed haddock is complemented by a ginger soy glaze, served with steamed broccoli.

Ingredients
  • 2 haddock steaks
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger (grated)
  • 1 tablespoon honey
  • 1 cup broccoli florets
Instructions
  1. 1. Mix soy sauce, ginger, and honey in a small bowl and set aside.
  2. 2. Steam the haddock steaks and broccoli for about 10 minutes.
  3. 3. Drizzle the ginger soy glaze over the haddock and serve with steamed broccoli.

Coconut Curry Steamed Haddock

This exotic dish features haddock steaks steamed in a fragrant coconut curry sauce, served with brown rice.

Ingredients
  • 2 haddock steaks
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup brown rice
  • 1 cup spinach
Instructions
  1. 1. Cook brown rice according to package instructions.
  2. 2. In a pot, combine coconut milk and red curry paste, bring to a simmer, then add the haddock steaks to steam for 10 minutes.
  3. 3. Add spinach just before serving and serve the haddock over brown rice.

Garlic Lemon Steamed Haddock with Asparagus

A delightful dish of steamed haddock flavored with garlic and lemon, paired with tender asparagus for a healthy meal.

Ingredients
  • 2 haddock steaks
  • 2 cloves garlic (minced)
  • 1 lemon (juiced)
  • 1 bunch asparagus
  • Salt and pepper to taste
Instructions
  1. 1. Season haddock with garlic, lemon juice, salt, and pepper.
  2. 2. Place the haddock and asparagus in a steamer basket and steam for 8-10 minutes.
  3. 3. Serve immediately, garnished with additional lemon juice if desired.

Spicy Steamed Haddock Tacos

These healthy tacos feature steamed haddock with a spicy seasoning, served in corn tortillas with fresh salsa.

Ingredients
  • 2 haddock steaks
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 4 corn tortillas
  • 1 cup salsa
Instructions
  1. 1. Rub haddock steaks with chili powder and cumin, then steam for 10 minutes.
  2. 2. Warm corn tortillas in a skillet.
  3. 3. Assemble tacos by placing haddock in tortillas and topping with salsa.

Steamed Haddock with Avocado Salsa

A fresh and vibrant dish featuring steamed haddock topped with a creamy avocado salsa, perfect for a healthy dinner.

Ingredients
  • 2 haddock steaks
  • 1 avocado (diced)
  • 1 tomato (diced)
  • 1/4 red onion (finely chopped)
  • 1 lime (juiced)
  • Salt to taste
Instructions
  1. 1. Steam haddock steaks for 10-12 minutes until cooked through.
  2. 2. In a bowl, mix avocado, tomato, red onion, lime juice, and salt to create the salsa.
  3. 3. Serve the haddock topped with avocado salsa.

Steamed Haddock with Roasted Vegetables

A wholesome meal of steamed haddock served alongside a medley of roasted seasonal vegetables for a nutrient-packed dish.

Ingredients
  • 2 haddock steaks
  • 1 zucchini (sliced)
  • 1 bell pepper (sliced)
  • 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 steaks for 10-12 minutes until flaky.
  3. 3. Serve the haddock alongside the roasted vegetables.

Herbed Steamed Haddock with Cauliflower Rice

A low-carb dish featuring steamed haddock seasoned with herbs, served over cauliflower rice for a healthy alternative.

Ingredients
  • 2 haddock steaks
  • 1 cup cauliflower rice
  • 1 tablespoon fresh dill (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the haddock steaks for 10-12 minutes, seasoning with dill, salt, and pepper.
  2. 2. Sauté cauliflower rice in olive oil for 5 minutes until tender.
  3. 3. Serve haddock over cauliflower rice, garnished with additional dill.

Steamed Haddock with Sweet Potato Mash

A comforting dish of steamed haddock served with creamy sweet potato mash, perfect for a healthy and satisfying meal.

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

Frequently Asked Questions (FAQ)

What is the best way to cook haddock?

Steaming is recommended as it preserves moisture and nutrients, but baking and grilling are also good options.

Is haddock a healthy fish to eat?

Yes, haddock is low in calories and high in protein, making it a healthy choice for most diets.

How often can I eat haddock?

It is generally safe to eat haddock 2-3 times a week, but be mindful of mercury levels.

Can I freeze steamed haddock?

Yes, steamed haddock can be frozen, but it is best consumed fresh for optimal taste and texture.

What are the nutritional benefits of haddock?

Haddock is rich in protein, low in fat, and contains essential vitamins and minerals, including B12 and selenium.

How do I know if haddock is fresh?

Fresh haddock should have a mild smell, firm texture, and bright, clear eyes if whole.

What dishes can I make with haddock?

Haddock can be used in fish tacos, chowders, or simply served with vegetables.

Is haddock sustainable?

Sustainability varies by fishing method; check for certifications like MSC for sustainable options.

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