Haddock – Nutrition, Benefits, Risks and Ways to Use

Haddock is a priceless North Atlantic fish of the Gadidae household. It is also referred to as Finnan Haddie. Haddock is a carnivore, feeding on invertebrates and fishes. It resembles the cod and has a chin barbel, two anal, and three dorsal fins. 

This deep-sea fish has a purplish-gray-colored head and again with a white stomach. The measurement is about three toes, and the common weight is 11 kg. It has an elongated, tapering physique and has an oval black thumbprint. So it’s also referred to as the Devil’s thumbprint. One can determine a haddock by a darkish lateral line and a particular darkish spot on every shoulder. Haddock is a wholesome fish due to its excessive-protein, low-calorie and low-mercury content material. 

Nutritional Values of Haddock

As per USDA, 100 grams of cooked haddock include the next vitamins:

  • Calories: 90 kcal
  • Protein: 20 g
  • Fats: 0.55 g
  • Calcium : 14 mg
  • Iron : 0.21 mg
  • Phosphorous: 278 mg
  • Potassium : 351 mg
  • Selenium: 31.7 µg
  • Sodium : 261 mg
  • Magnesium: 26 mg
  • Vitamin B3: 4.12 mg
  • Vitamin B6: 0.327 mg
  • Vitamin B12: 2.13 mg
  • Choline: 79.6 mg
  • Folate: 13 µg

The HealthifyMe Note

The mercury content material of haddock is 0.055 components per million, which is comparatively low in contrast to most marine saltwater fish. Haddock is rated among the best fish to eat due to its excessive B vitamin, protein, omega-3 fatty acids, and potassium content material. 

Potential Health Benefits of Haddock

Improves Digestive Efficiency

Haddock is wealthy in B advanced nutritional vitamins, a household of water-soluble vitamins people should get from weight loss plan. Niacin performs a significant position in metabolising carbs and fat into vitality.

It can be important for digestion. Vitamin B6, also referred to as pyridoxine, aids within the digestion of protein and carbohydrates and helps mind cells. Eating 100 grams of haddock gives 4.12 mg of niacin, 2.13 mg of B12, and 0.327 mg of vitamin B6.

Reduces Bad Cholesterol (LDL)

Haddock has niacin current in it. A research exhibits that niacin decreases LDL ldl cholesterol and will increase HDL levels of cholesterol. As a consequence, it prevents the thickening of artery partitions and atherosclerosis. 

Reduces Stress

Research has confirmed that pantothenic acid in haddock fish lowers stress and psychological issues equivalent to despair and nervousness, selling psychological health. Pantothenic acid helps regulate the manufacturing of the stress hormone cortisol when one is underneath continual stress. It is critical for the regulation of hormones that’s the reason for the psychological situation. 

Low Mercury Content

Most fishes carry traces of mercury, a heavy steel accumulation that causes neurological, digestive and immune problems. Mercury contamination is essentially the most severe amongst giant fish. However, with simply 0.055 ppm mercury, you’ll be able to safely take pleasure in haddock twice per week. It can be one of many low-mercury fish chosen by the FDA for pregnant and nursing ladies.

Weight Loss Friendly

Broiled, poached, baked, and gentle sautéing or stir-fried haddock are low-calorie, wholesome preparation for weight reduction diets. Haddock has round 90 energy for each 100 grams serving portion. It can be low in fats and accommodates zero carbohydrates. However, deep-frying can add undesirable fats and energy to an in any other case nutritious haddock.

Rich in Minerals

Haddock provides a mixture of minerals, together with calcium, potassium, phosphorus, magnesium, and iron. It has notable phosphorus and selenium content material, whereas others are current in small quantities. Eating one serving of cooked haddock gives 19% of the day by day worth for phosphorus and 49% for selenium.

Smoked haddock provides you extra selenium, round 66% of your on a regular basis wants. Selenium boosts the antioxidant capability of haddock and helps fight free radicals. The phosphorus mineral in haddock can even help constructing wholesome bones and tooth.

Ways to Cook Haddock

As with all white fish, it’s simple to overcook or undercook haddock. Therefore, you want to take the fish off the warmth when it begins to flake and is scorching within the center. The residual warmth will end the pending cooking, not main to overcooked or undercooked haddock. Haddock has a refined flavour and mushy texture. Therefore, it depends closely on different elements. 

Cooking Haddock Whole

Baking is one of the simplest ways to cook dinner a complete haddock and retain its vitamins. If you’re roasting haddock as a complete, roast it for round 12-quarter-hour per 1 pound of weight at 200°C. 

Cooking Haddock Fillet

The haddock fillet have to be pin-boned earlier than cooking. To crisp the pores and skin of the haddock fillet when pan-frying, place it pores and skin-aspect down in a preheated pan for many of the cooking time. Then, flip the fillet over on the final minute to end. 

Healthy Recipes Using Haddock

Broiled Haddock

  • Prep time: 10 minutes
  • Cooking time: 10 minutes
  • Total time: 20 minutes
  • Servings: 4


  • Haddock fillets: 2 kilos 
  • Onion powder: ½ tsp
  • Paprika: ½ tsp
  • Garlic powder: ½ tsp
  • Ground black pepper: ½ tsp
  • Salt: ½ tsp
  • Cayenne pepper: ¼ tsp
  • Lemon: 1 (reduce into wedges)

Method of Preparation

  • Preheat the broiler and preserve the oven rack 6 inches beneath the warmth supply. 
  • Spray a baking pan with cooking spray and line it with aluminium foil. Then, place the haddock on prime of it.
  • Mix paprika, garlic powder, onion powder, black pepper, salt, and cayenne pepper in a small bowl. Then, marinate the fish with seasoning.
  • Preheat the oven to broil and cook dinner the fish for six to 8 minutes, or till it flakes simply with a fork. 
  • Serve with lemon slices on the aspect.

Baked Haddock

  • Prep time: 10 minutes
  • Cook time: quarter-hour
  • Total time: 25 minutes
  • Servings: 4


  • Milk: 3/4 cup
  • Salt: 2 tsp
  • Brown bread crumbs: ¾ cup 
  • Grated Parmesan cheese: ¼ cup 
  • Ground dried thyme: ¼ tsp
  • Haddock fillets: 4 
  • Olive oil: ¼ cup


  • Preheat the oven to 500 levels Fahrenheit.
  • Combine the milk and salt in a small bowl. 
  • Mix the bread crumbs, Parmesan cheese, and thyme in a separate bowl. 
  • After dipping the haddock fillets within the milk, coat them with the crumb combination. 
  • Drizzle olive oil over haddock fillets in a glass baking dish. 
  • Bake for quarter-hour on the highest shelf of a preheated oven till the fish flakes simply.

Baked Haddock With Roasted Tomato and Fennel

  • Prep time: 10 minutes
  • Cooking time: 45 minutes
  • Total time: 55 minutes
  • Servings: 2


  • Haddock: 250 g
  • Olive oil: 2 tbsp
  • Garlic, minced: 3 cloves 
  • Lemon zest from one lemon
  • Kosher salt: ½ tsp
  • Cracked pepper: ¼ tsp
  • Thyme: 1 tbsp
  • Onion, thinly sliced: 1
  • Juice of 1 lemon
  • Fennel bulb, very thinly sliced: 1
  • Tomatoes: 2 cups

Method of Preparation

  • Preheat the oven to 400F.
  • Cut the haddock into 4-6 items.
  • Mix olive oil, garlic, salt, pepper, thyme, and lemon zest in a medium bowl. Toss the combination with fish, and put aside.
  •  Place onion slices and fennel on a flippantly oiled baking dish. Top with tomatoes, one teaspoon of olive oil, lemon juice, salt and pepper.
  • Place within the oven for 30-35 minutes. Then, place the haddock overtop, nestling among the many tomatoes. 
  • Drizzle the leftover marinade and cook dinner for 7-8 minutes or till the fish cooks to the specified degree.
  • Remove from the oven. Add any remaining lemon juice and thyme. 

Storage and Safety Tips

  • You ought to refrigerate the haddock inside two hours of cooking. Refrigerate cooked haddock in shallow hermetic containers or wrap securely in heavy-responsibility aluminium foil to lengthen its shelf life for security and high quality. Cooked haddock will keep recent within the fridge for 3 to 4 days if refrigerated correctly.
  • Cooked haddock might be frozen to enhance its shelf life. Freeze it in closed hermetic containers or freezer baggage, or wrap it securely in heavy-responsibility aluminium foil or freezer wrap. It will preserve its most interesting high quality for round 2 to 3 months if correctly saved. The freezer time indicated is for optimum high quality solely. 
  • Bacteria have a tendency to develop shortly at temperatures between 40°F and 140°F. Therefore maintaining cooked haddock at room temperature for greater than 2 hours is just not protected.
  • A foul scent and a slimy texture are indicators of rotten haddock. Therefore, discard any haddock with an odd scent, pale brownish gills, and cloudy mucus pores and skin. 

The HealthifyMe Note

In addition to right dealing with and storage, checking the pores and skin, gills, and eyes is important to guarantee a protected, excessive-high quality seafood product. For instance, a superb high quality haddock exhibits vivid purple gills with little to no mucus, vivid and bulging eyes, and shiny, clear mucus pores and skin. 

Potential Side Effects of Haddock

High Sodium

Sodium happens naturally in haddock, with 261 mg per 100 grams. Adding an excessive amount of salt throughout cooking can enhance the sodium ranges in haddock. People with hypertension and coronary heart illness ought to eat lower than 1,500 milligrams of sodium. 


Whitefish, equivalent to haddock, may cause an allergy in a small variety of individuals. Unlike different dietary intolerances, a fish allergy might not exhibit itself till you’re an grownup. Hives, sneezing, complications, respiratory points, and, in extreme circumstances, anaphylaxis is all haddock allergy signs. If you’ve indicators and suspect you’re allergic to fish, keep away from consuming it.


Haddock gives a plethora of well being benefits. Haddock is sweet for digestion and bone well being and retains the physique’s fluid ranges in test. In addition, a 100 grams serving of haddock is wealthy in a number of B nutritional vitamins, together with nutritional vitamins B6, B12, and niacin or B3. The wholesome preparation strategies for haddock embrace gentle sautéing or stir-frying, baking, broiling, and poaching. However, deep frying and including an excessive amount of salt can enhance the energy, sodium, and fats in an in any other case wholesome haddock. In addition, these with a fish allergy ought to keep away from consuming it.

Frequently Asked Questions (FAQs)

Q. Is haddock a wholesome fish to eat?

A. Haddock is excessive in minerals that assist strengthen bones and regulate coronary heart fee, together with selenium, magnesium, potassium, zinc, and iron. In addition, haddock is stuffed with essential nutritional vitamins, particularly B nutritional vitamins like niacin, cobalamin, vitamin B6, thiamine, riboflavin, folate, and pantothenic acid. These nutritional vitamins play important roles in cell and meals metabolism and purple blood cell manufacturing.

Q. Which is more healthy, cod or haddock?

A. Vitamins A, B12, B6, and B3 are extra important within the haddock, whereas nutritional vitamins C, E, D, B1, and B5 are increased within the cod. Moreover, haddock has a extra glorious protein content material, however cod has the next calorie content material. Nevertheless, cod and haddock are low-fats protein options to purple meat with a number of well being advantages.

Q. What well being advantages does haddock have?

A. Haddock is wealthy in minerals that assist construct bone power and regulate coronary heart fee, together with protein, magnesium, potassium, zinc, and iron. In addition, mercury contamination is comparatively lesser in haddocks. Therefore, it’s also appropriate for pregnant and nursing ladies. 

Q. Is haddock as wholesome as salmon?

A. Haddock has fewer energy than salmon. Moreover, the energy in salmon come from fats, whereas many of the energy in haddock come from protein. It’s additionally clear that salmon has the next fats content material than haddock. The excessive B nutritional vitamins, magnesium, and potassium ranges make haddock as wholesome as salmon. It can be a nutritious various to salmon. 

Q. Does haddock have an iron?

A. 100g of haddock accommodates 0.21 mg iron, in accordance to USDA. Despite not being a outstanding iron supply, the mixed impact of iron, B nutritional vitamins, and protein makes haddock wholesome. 

Q. Is haddock excessive in protein?

A. Yes, haddock is wealthy in protein. You get round 20 grams of protein from consuming 100 grams of haddock. So it’s a go-to protein supply for a lot of, significantly for weight reduction diets. 

Q. What nutritional vitamins are in haddock?

A. One serving of cooked haddock meets greater than 20% of day by day wants for vitamin B12. It can be an considerable supply of vitamin B5 and B6. Besides nutritional vitamins, haddock gives a wholesome dose of protein, potassium, and calcium. 

Q. Is haddock good for the center?

A. Haddock is an omega3-wealthy nutrient. Studies present that omega3 helps coronary heart well being. The omega-3 fat you’ll discover in haddock are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). 

Q. Is haddock excessive in ldl cholesterol?

A. Yes, haddock is excessive in ldl cholesterol. However, the quantity of ldl cholesterol varies as per the kinds and serving sizes of haddock. It additionally adjustments in accordance to the way you cook dinner and put together haddock. For instance, strategies like deep frying may cause an increase in fats and levels of cholesterol of haddock. 

Q. Is haddock fish excessive in mercury?

A. Mercury is current in all forms of fish. However, this doesn’t suggest that it is best to exclude fish out of your weight loss plan. For instance, haddock is a low mercury fish accredited by the FDA. It has solely 0.055 ppm of mercury, which is relatively lesser. 

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