This baked haddock dinner is one of my favorite easy recipes. Made with a ginger and soy-based glaze, it will throw your taste buds into overdrive and leave plenty of calories for dessert. No wonder our baked haddock is one of my favorite low-fat recipes!
At just $5.00 per serving, you need to try these baked haddock fillets with an Asian twist tonight! This high-nutrition meal is just one of our many high-protein recipes.
After the fish is marinated, the cooking time for this baked haddock is only about 30 minutes.
🐟 About this baked haddock recipe
Baked haddock can be a part of a healthy eating plan without being boring. This white seafood is mellow in flavor, lean, and mild yet firm. It has plenty of heart-healthy omega-3 fatty acids.
Haddock recipes can be breaded, beer battered, then deep-fried, broiled, sautéed, or as in this meal, baked. These baked fish fillets with an Asian twist prove my point nicely.
Once the haddock is marinated, you can have it on the table and ready to eat in about 30 minutes, so it's easy to whip up at the last minute.
With under 300 calories per serving and at about $5 per serving, this baked haddock is one of our most popular Asian-inspired recipes!
I love seafood but have to admit that I eat too little of it. I love to order baked haddock and other seafood entrees in restaurants because we don't make it often enough at the house.
It's simple to make, delicious and healthy recipes such as this baked haddock that cause me to ask myself one question: Why? Healthy seafood dishes shouldn't be reserved just for a special occasion!
And seafood can be very good for you, especially this recipe for baked haddock.
You can use fresh or frozen haddock for this healthy recipe.
📋 What's in it?
The shortlist of ingredients for this recipe is another factor that makes this baked haddock so appealing. Besides the fish, the marinade only takes a handful of common pantry staples.
- Haddock
- Fresh ginger
- Brown sugar
- Low-sodium soy sauce or light soy sauce
- Fresh lemon juice
- Onion
- Italian (flat-leaf) parsley
🥣 How to bake haddock
🥣 How to bake haddockAnother reason you will love this baked haddock recipe is that it is super easy to make. There are only a few steps before you bake it, and then you are good to go!
If you are using fresh fish, you can get started right away. However, if you are landlocked like we are here in the midwest, you may only have access to frozen seafood. If that's the case, you'll want to thaw it before marinating.
How to Thaw Frozen Fish
There are a couple of ways to thaw seafood safely. Using any of the methods below, leave the frozen fish sealed in its packaging.
- Put it in the refrigerator the morning of or the night before.
- Allow it to run under cool tap water (while still in a plastic bag.)
- Place the haddock (while still in its package) in a bowl of room-temperature water.
- Change the water every 20 to 30 minutes.
- Do not use warm or hot water. You want the frozen fish to thaw slowly and even.
Pro Kitchen Tip: Do not defrost frozen seafood in the microwave! It is too delicate to thaw in a microwave oven evenly. Even in defrost mode, a microwave oven can cook tender parts of the fish and change its texture.
- Pour the soy sauce into a small bowl.
- Add the other ingredients.
- Place the thawed fish pieces in a baking dish and pour the marinade over it. Make sure to reserve some extra sauce to spoon over the cooked fish.
- Let it marinate for two hours.
- For more flavor, you can marinate the haddock for up to six hours before baking.
- Bake the marinated fish for 25 minutes at 325°.
These baked haddock fillets are bathed in fresh ginger, soy sauce, lemon, and chopped fresh parsley.
Plate the finished haddock and spoon more of the warm reserve marinade over each piece.
Pro-Cooking Tip: Warm your plates in the oven for a few minutes before plating seafood. No one likes to eat cold fish (unless it is something like our smoked salmon.)
Fish cools down rapidly, and this will help keep it warm. I'm always impressed by restaurants that serve their seafood on warm plates. It tells me that someone knows what they're doing!
Haddock is lean, it's mild, and it's versatile. The fresh ginger in this seafood marinade, soy sauce, lemon, and chopped parsley gives a solid flavor to this otherwise light-tasting fish.
Scott, who is only half "sold" on eating fish of any kind, wolfed down this seafood recipe. We paired these baked fish fillets with oven-roasted Brussels sprouts and baby red potatoes.
You can substitute your favorite vegetable. Once again, I found myself asking, "Why?" Why don't I make fish recipes more often?
Give this healthy meal idea a try. If you or someone in your family isn't big on seafood, this marinated haddock recipe might bring the entire family into the pro-fish camp.
This baked fish takes just 25 minutes in the oven.
🙋 Common recipe questions
Is Haddock Good for You?
It is a lean fish, making it low in fat. It is loaded in protein, making it a super healthy dinner choice!
Is Haddock High in Mercury?
Haddock is low in mercury and one of the safest fish to eat if you are pregnant. You can safely eat 2 to 3 servings of this each week. Other healthy seafood choices include:
- Cod
- Lobster
- Oysters
- Salmon
- Shrimp
- Sole
Common questions
I don't recommend baking seafood that is still frozen. Frozen fish contains a lot of moisture. This will lead to sogginess and dilutes the flavor when it is finished baking. Who wants that?!
Raw fish is usually shiny and translucent in appearance. It is finished cooking when its color turns opaque.
Haddock and other fish is finished cooking when it flakes easily with a fork, as shown in the picture above.
This Ginger-Soy glaze would be great with a halibut fillet, salmon filets, red snapper, or any firm fish.
What to serve with this
Part of the beauty of seafood is its versatility. This baked haddock goes with so many other foods
Looking for some healthy fish and chips? Then try this healthy seafood recipe with these delicious crispy kale chips! We also have some healthy snacks, like these easy-to-make garlic edamame.
More easy seafood recipes
- Pan-Seared Scallops
- Baked Parmesan White Fish
- Grilled Sockeye Salmon
- Fish Tacos
- Grilled Sriracha Salmon
- Asian Shrimp with Mango & Peach Chutney
- What to Serve with Smoked Salmon
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📖 Recipe
📋 Baked Haddock Recipe
Ingredients
- 2 haddock fillets about 1 lb. total
- ¾ cup low-sodium soy sauce
- 1 chunk of fresh ginger approximately 1"x2", peeled and grated
- ¼ cup finely diced white onion
- ¼ cup brown sugar
- juice from 1 lemon
- ¼ cup chopped Italian parsley leaves
- salt and pepper to taste
Instructions
- Combine ingredients for marinade in small mixing bowl.
- Arrange haddock in 2 inch deep dish and pour marinade over fish, turning fillets to ensure they are well soaked.
- Cover dish and refrigerate. Allow to marinade for 1 hour, longer for fuller flavor.
- Preheat oven to 325 degrees.
- Bake fish in marinade for 25 minutes, or until cooked throughout and tender and flaky.
- Serve haddock on warm plates, spoon juices from pan over each serving.
Video
Notes
- Be sure and properly thaw the haddock before baking it.
- For more flavor, consider adding some fresh, chopped herbs.
- Always serve haddock and other seafood with a wedge of lemon and maybe a sprig of dill.
- Use leftovers in seafood chowder or fish tacos.
Nutrition
This recipe has been updated from the original post from September 30, 2014.
Sharon
So I made this tonight! YUM. I had read the comment but someone previously that said it may have been too salty, but I had low sodium Tamari, and didn't add any additional salt and it was just fine! I also sprinkled on some Lemon pepper (lawry's) before baking, and it was delicious. Highly recommend this receipe!
Dan from Platter Talk
Great feedback, Sharon! Thanks for your input and we're happy you loved this recipe!
MaryAnn Coy
I have to lower the sodium more for medical reasons. I would substitute Coconut Aminos for half the LS Soy Sauce and eliminate the added salt. I am a fan of Mrs Dash Lemon Pepper and think that was a great suggestion from Sharon. I love white fish with Ginger and Scallions found in Thai and Chinese restaurants, and this is very similar.
Mary Beth
Delicious. Was a bit too salty tasting for me; will not add any salt next time to taste. Maybe too much soy sauce? Will definitely make again!
Dan from Platter Talk
Glad you enjoyed this haddock recipe, Mary Beth!
Rylee
Nice combo of flavors in this recipe. Satisfying, health & delsh! Thank you.
Tanya Harris
This dinner sounds right up my alley. We love haddock and the added flavors in this really step it up.
Angela
I’m trying this awesome recipe today .. I’m trying to marinade longer but all my research leads me to see that there is a strong caution against marinading for more than 1 hour because the citrus will cook the fish and it will turn out mushy ..does anyone have any experience with over - marinating ?
Many thanks Angela
Dan from Platter Talk
Thanks for the great comments and insight, Angela. We hope you enjoy this healthy dish from the sea!
Melanie
This was very good and as stated - even if you aren't a lover of fish you will like this one- my non fish eating son loved it! So I'm Haooy! ????
Dan from Platter Talk
Thanks so much for the feedvack!
Linda (Meal Planning Maven)
Now guys, you KNOW this is my kind of dish! What time is dinner?
Kim Mancuso
I was up in your neck of the woods last week, and I brought a 5 lb. box of Icelandic Haddock back to Atlanta with me! Can't wait to try this recipe with some of it!
Dan from Platter Talk
Kim, How great to hear from you! Enjoy your autumn and your haddock down in Dixie!
Patty Haxton Anderson
You know I am a lover of seafood and Haddock is a good meaty, white flaky fish that can hold up to a host of ingredients. This is a beautiful recipe my friend.
Dan from Platter Talk
Thanks so much for the comments, Patty!