Haddock is a type of fish that is commonly consumed worldwide. 100g of steamed or poached haddock contains approximately 110 calories. It is a healthy option for those looking to incorporate more fish into their diets.

In addition to being low in calories, haddock is also a great source of protein and omega-3 fatty acids. It contains essential vitamins and minerals such as vitamin B12, vitamin D, phosphorus and selenium.

In this article, we'll explore the benefits of steaming or poaching haddock, its nutritional value, ways to cook it, serving size and comparisons with other types of fish.

Benefits of Steamed or Poached Haddock

Steaming or poaching haddock is a healthy cooking method that doesn't use any added fats or oils. This method preserves the delicate flavors and natural texture of the fish. It is also a low-calorie and low-fat way of cooking that reduces the risk of cardiovascular diseases. The omega-3 fatty acids in haddock can lower blood pressure, reduce inflammation and boost brain health. Furthermore, steaming or poaching haddock helps to retain its nutritional value, making it an excellent source of protein, vitamins and minerals.

Ways to Cook Steamed or Poached Haddock

To steam haddock, place it in a steamer basket over boiling water and cover it with a lid. Cook for 5-10 minutes until the fish flakes easily with a fork. To poach haddock, bring a saucepan of salted water to a simmer and gently place the fish in the water. Cook for 6-8 minutes and remove from heat. You can also add herbs, spices, lemon or white wine to the steaming or poaching liquid for added flavor. Another way to cook haddock is by baking it in the oven with a breadcrumb topping or frying it in a pan with a light coating of flour.

Nutritional Value of Steamed or Poached Haddock

100g of steamed or poached haddock contains approximately 88 calories, 18g of protein, 1g of fat and 1g of carbohydrates. It is also a great source of omega-3 fatty acids, vitamin B12, vitamin D, phosphorus and selenium. Eating haddock regularly can improve heart health, boost brain function, reduce inflammation and support healthy bones and teeth.

Serving Size of Steamed or Poached Haddock

The recommended serving size of haddock is 3-4 ounces or approximately 85-113g per person. Haddock can be served with a variety of side dishes such as roasted vegetables, rice, quinoa or salad for a healthy and balanced meal.

Comparison of Steamed and Fried Haddock

Fried haddock is a popular dish, but it is higher in calories and fat than steamed or poached haddock. 100g of fried haddock contains approximately 206 calories and 12g of fat, compared to 88 calories and 1g of fat in the same amount of steamed or poached haddock. Fried haddock is also more likely to contain harmful compounds such as acrylamide, which is produced when carbohydrates are cooked at high temperatures.

Health Benefits of Haddock

Haddock is a nutrient-dense food that can provide a range of health benefits. It is a great source of protein that can help build and repair tissues in the body. The omega-3 fatty acids in haddock can lower inflammation, improve heart health and support brain function. Haddock is also a good source of vitamin B12, which is essential for red blood cell production and nerve function.

Tips for Cooking Haddock

To avoid overcooking haddock, test it with a fork after a few minutes of cooking. If it flakes easily, it is done. Overcooked haddock can become dry, tough and lose its flavor. When using a coating, such as breadcrumbs or flour, make sure it is light and doesn't overpower the natural flavor of the fish. Haddock is a delicate fish that can be easily overwhelmed by strong seasonings. Always store haddock in the refrigerator and cook it within 1-2 days to ensure freshness.

Haddock Recipes to Try at Home

Here are some delicious haddock recipes to try at home: 1. Steamed Haddock with Lemon and Herbs - steam haddock with fresh lemon, garlic and herbs for a light and flavorful dish. 2. Baked Haddock with Parmesan Crust - top haddock fillets with a breadcrumb and parmesan cheese mixture and bake in the oven for a crispy and cheesy meal.

Haddock vs Other Types of Fish

Haddock is a white fish that is similar in texture and flavor to cod, pollock and hake. It is a lean fish that is low in calories and fat, making it a healthy option for people looking to lose weight or maintain a healthy diet. Compared to salmon and tuna, haddock is lower in fat and calories, but still provides a good source of protein and nutrients.

Making the Most of Steamed or Poached Haddock

Steamed or poached haddock is a versatile ingredient that can be used in a variety of dishes such as fish pies, chowders, salads or tacos. It can also be served with a variety of sauces such as hollandaise, tomato or herb butter for added flavor. By incorporating steamed or poached haddock into your meals, you can enjoy a healthy and delicious fish that provides a range of health benefits and nutrients.