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Steamed Haddock
Fish
Nutri-ScoreA

Steamed Haddock

Melanogrammus aeglefinus

Clinical Encyclopedia

Steamed haddock is a lean fish known for its delicate flavor and flaky texture. It is rich in protein and essential nutrients, making it a healthy choice for a balanced diet.

Also known as:
Atlantic haddockHaddock fillet
Scientific NameMelanogrammus aeglefinus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Steamed Haddock VS Alaska Plaice FilletSteamed Haddock VS Albacore TunaSteamed Haddock VS Albacore White TunaSteamed Haddock VS Albacore White Tuna LoinSteamed Haddock VS Amberjack Yellowtail FilletSteamed Haddock 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 active individuals.
✓Rich in omega-3 fatty acids, it 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 great 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. Pair with vegetables for a balanced meal.

Smart Selection & Storage

How to Select

Choose haddock that is firm to the touch, with a fresh, ocean-like smell. Avoid fish with a strong fishy odor or discoloration.

How to Store

Keep 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 considered low in mercury.
MythYou can't eat fish if you're allergic to shellfish.
RealityFish and shellfish allergies are different; consult a doctor for personalized advice.
MythSteaming fish removes its nutrients.
RealitySteaming preserves nutrients better than many other cooking methods.

Healthy Recipes

Herbed Lemon Steamed Haddock

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

Ingredients
  • 2 fillets of haddock
  • 1 lemon (sliced)
  • 2 tablespoons fresh dill
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Place haddock fillets in a steamer basket lined with lemon slices.
  2. 2. Drizzle olive oil over the fish and sprinkle with dill, salt, and pepper.
  3. 3. Steam for 10-12 minutes or until the fish flakes easily with a fork.

Asian-Inspired Steamed Haddock with Ginger

This flavorful dish combines steamed haddock with ginger and soy sauce for a delightful Asian twist.

Ingredients
  • 2 fillets of haddock
  • 1 tablespoon grated ginger
  • 2 tablespoons low-sodium soy sauce
  • 1 green onion (sliced)
  • 1 teaspoon sesame oil
Instructions
  1. 1. Mix ginger, soy sauce, and sesame oil in a small bowl.
  2. 2. Place haddock in a steamer and pour the ginger mixture over it.
  3. 3. Steam for 10 minutes and garnish with sliced green onion before serving.

Mediterranean Steamed Haddock with Tomatoes and Olives

A vibrant dish featuring steamed haddock topped with fresh tomatoes and olives, bringing a taste of the Mediterranean to your table.

Ingredients
  • 2 fillets of haddock
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup Kalamata olives (sliced)
  • 2 tablespoons capers
  • 1 tablespoon olive oil
Instructions
  1. 1. Combine tomatoes, olives, capers, and olive oil in a bowl.
  2. 2. Place haddock in a steamer and top with the tomato mixture.
  3. 3. Steam for 12 minutes until the fish is cooked through.

Spicy Steamed Haddock with Chili and Garlic

A spicy and aromatic dish featuring steamed haddock with a kick of chili and garlic, perfect for spice lovers.

Ingredients
  • 2 fillets of haddock
  • 2 cloves garlic (minced)
  • 1 red chili (sliced)
  • 1 tablespoon fish sauce
  • 1 tablespoon lime juice
Instructions
  1. 1. Mix garlic, chili, fish sauce, and lime juice in a bowl.
  2. 2. Place haddock in a steamer and pour the spicy mixture over it.
  3. 3. Steam for 10 minutes and serve hot.

Coconut Curry Steamed Haddock

This creamy and aromatic dish features steamed haddock in a light coconut curry sauce, offering a unique flavor experience.

Ingredients
  • 2 fillets of haddock
  • 1 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. Mix coconut milk, curry paste, and lime juice in a bowl.
  2. 2. Place haddock in a steamer and pour the coconut mixture over it.
  3. 3. Steam for 12 minutes and garnish with fresh cilantro before serving.

Steamed Haddock with Spinach and Feta

A nutritious and delicious dish featuring steamed haddock served on a bed of sautéed spinach and feta cheese.

Ingredients
  • 2 fillets of haddock
  • 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. Place haddock on top of the spinach in a steamer.
  3. 3. Steam for 10 minutes and sprinkle with feta cheese before serving.

Garlic and Herb Steamed Haddock with Quinoa

A wholesome meal featuring steamed haddock seasoned with garlic and herbs, served alongside fluffy quinoa.

Ingredients
  • 2 fillets of haddock
  • 1 cup cooked quinoa
  • 2 cloves garlic (minced)
  • 1 tablespoon mixed herbs (thyme, parsley)
  • Salt and pepper to taste
Instructions
  1. 1. Mix garlic, herbs, salt, and pepper in a bowl.
  2. 2. Place haddock in a steamer and sprinkle the garlic mixture on top.
  3. 3. Steam for 10-12 minutes and serve over cooked quinoa.

Lemon and Dill Steamed Haddock with Asparagus

A fresh and healthy dish featuring steamed haddock paired with tender asparagus and a hint of lemon and dill.

Ingredients
  • 2 fillets of haddock
  • 1 bunch asparagus (trimmed)
  • 1 lemon (zested and juiced)
  • 2 tablespoons fresh dill
  • Salt and pepper to taste
Instructions
  1. 1. Place asparagus in the steamer and steam for 3 minutes.
  2. 2. Add haddock on top of asparagus, drizzle with lemon juice and zest, and sprinkle with dill.
  3. 3. Steam for an additional 10 minutes until the fish is cooked through.

Steamed Haddock Tacos with Avocado Salsa

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

Ingredients
  • 2 fillets of haddock
  • 2 corn tortillas
  • 1 avocado (diced)
  • 1/2 cup diced tomatoes
  • 1 lime (juiced)
Instructions
  1. 1. Steam haddock for 10-12 minutes until cooked through.
  2. 2. Mix avocado, tomatoes, and lime juice in a bowl to make salsa.
  3. 3. Serve steamed haddock in corn tortillas topped with avocado salsa.

Steamed Haddock with Roasted Vegetables

A colorful and nutritious dish featuring steamed haddock served alongside a medley of roasted seasonal vegetables.

Ingredients
  • 2 fillets of haddock
  • 1 cup mixed bell peppers (sliced)
  • 1 zucchini (sliced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toss bell peppers and zucchini with olive oil, salt, and pepper, and roast at 400°F for 20 minutes.
  2. 2. Steam haddock for 10-12 minutes until cooked through.
  3. 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 the refrigerator for up to 2 days or freeze for longer shelf life.

What are the best side dishes for steamed haddock?

Pair with steamed vegetables, quinoa, or a fresh salad for a nutritious meal.

Can I eat steamed haddock if I'm pregnant?

Yes, but limit consumption due to potential mercury content.

How do I know if steamed haddock is cooked?

It should be opaque and flake easily with a fork.

What is the best way to season steamed haddock?

Lemon, dill, and garlic complement its flavor well.

How often can I eat steamed haddock?

2-3 times a week is generally safe for most people.

Is steamed haddock sustainable?

Check for sustainable sourcing certifications to ensure responsible fishing practices.

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Comparisons
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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