This haddock recipe with ginger and soy-based glaze will throw your taste buds into overdrive and leave plenty of calories for dessert. At just $5.00 per serving, you need to try these baked haddock fillets with an Asian twist tonight!
After the fish is marinated, you can serve this healthy recipe in about 30 minutes.
🐟 About this recipe
Haddock can be a part of a healthy eating plan without being boring. This white seafood is mellow in flavor and lean and mild yet firm.
It can be breaded or beer battered, then deep-fried, broiled, sautéed, or as in this recipe, 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. With under 300 calories per serving and at about $5 per serving, this is winning recipe.
I love seafood but have to admit that I eat far too little of it. It’s one of the things I love to order in restaurants because it seems we just don’t make it often enough at the house. It’s simple and delicious recipes such as this one that causes me to ask myself just one question: Why?
And seafood can be so darn good for you.
You can use fresh or frozen haddock for this healthy recipe.
📋 What’s in it?
The shortlist of ingredients is one more factor that makes this seafood recipe so appealing. Other than the fish, the marinade only takes a handful of common pantry staples.
- Haddock
- Fresh ginger
- Low-sodium soy sauce
- Lemon
- Onion
- Italian (flat-leaf) parsley
🥣 How to make it
🥣 How to make itAnother reason you will love this recipe is that it is super easy to make. There are only a couple of steps to take 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 safely thaw seafood. Using any of the methods below, be sure to 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 slow and even.
Pro Kitchen Tip: Do not defrost frozen seafood in the microwave! It is too delicate to evenly thaw in a microwave oven. Even in defrost mode, a microwave oven can cook tender parts of the fish and change its texture.
- Pour the soy sauce into a mixing bowl.
- Add the other ingredients
- Place the thawed haddock in a baking dish and pour the marinade over it.
- 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 fish and spoon more of the warm glaze over each piece.
Pro Cooking Tip: Warm your plates in the oven for a few minutes before plating seafood. Fish cools down rapidly and this will help keep it warm. I’m always impressed by restaurants that serve their seafood on a warm plate. It tells me that someone knows what they’re doing!
Haddock is lean, it’s mild, and it’s versatile. It can be deep-fried, fried in beer batter, broiled, or as in this recipe baked. The fresh ginger in this seafood marinade along with 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 some oven-roasted Brussels sprouts and baby red potatoes, and once again, I found myself asking, “Why?” Why don’t I make fish recipes more often?
Give this healthy dinner idea a try. If you or someone in your family isn’t big on seafood, this marinated haddock just might turn their beat around.
This baked fish takes just 25 minutes in the oven.
🙋 FAQ
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
Can I Bake Fish that is Still Frozen?
I don’t recommend baking seafood that is still frozen. Frozen fish contains a lot of moisture. This will lead to sogginess and will dilute the flavor when it is finished baking. Who wants that?!
What Goes Well with Haddock?
Part of the beauty of this seafood is its versatility. It goes with so many other foods
How do you Know When Haddock is Cooked?
- Raw fish is usually shiny and translucent in appearance. It is finished cooking when its color turns opaque.
- Fish is finished cooking when it flakes easily with a fork, as shown in the picture above.
Dan from Platter Talk
More Healthy Seafood Recipes for You
- Pan-Seared Scallops
- Grilled Sockeye Salmon
- Fish Tacos
- Grilled Sriracha Salmon
- Asian Shrimp with Mango & Peach Chutney
If you make this recipe, please tag us on social media, @plattertalk. Also, please leave a comment below if you try this haddock!
📖 Recipe
📋 Recipe
Ingredients
- 2 haddock fillets about 1 lb. total
- 3/4 cup low-sodium soy sauce
- 1 chunk of fresh ginger approximately 1"x2", peeled and grated
- 1/4 cup finely diced white onion
- 1/4 cup brown sugar
- juice from 1 lemon
- 1/4 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
Nutrition
This recipe has been updated from the original post from September 30, 2014.
