Baked Healthy Haddock with Ginger Soy Glaze

This baked haddock dinner is one of my favorite seafood 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 must try these baked haddock fillets with an Asian twist tonight! This high-nutrition meal is just one of our many high-protein recipes.

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After the fish is marinated, the cooking time for this baked haddock is only about 30 minutes.

Table of Contents

• 🐟 About this Healthy Haddock Recipe
• 📋 What’s in this Healthy Haddock Recipe?
• 📝 Ginger Soy Haddock – Recipe Details
• 🥣 How to Bake Haddock
• Make the Haddock Marinade
• Recipe Tip
• 🙋 Common recipe questions
• Common questions
• What to serve with this Healthy Haddock Recipe
• How to Serve this Healthy Haddock Recipe
• 📋 Baked Healthy Haddock Recipe
• Popular Seafood Dishes

🐟 About this Healthy Haddock Recipe

Fish dinners are one of my favorite things to enjoy. Tasty seafood dinners like our air fryer scallops recipe, air fryer recipe for salmon, baked parmesan crusted cod, and today’s featured healthy haddock recipe.

Baked haddock, like this oven baked rockfish, can be a part of a healthy eating plan without being boring. All of these delicious fish dinners go very well with this tarter sauce recipe!

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 healthy seafood dishes 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.

📋 What’s in this Healthy Haddock Recipe?

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 Fillets (Fresh or Frozen)

Lean white fish for healthy seafood dinners
Haddock is a mild, flaky white fish that cooks quickly and takes on flavor like a pro. If you’re using frozen fillets (we do sometimes!), just be sure they’re fully thawed and patted dry so they roast up perfectly.

🧂 Low-Sodium Soy Sauce

Reduced-sodium soy sauce for Asian-inspired fish marinades
This is the backbone of the glaze—savory, salty, and full of umami. I always reach for the low-sodium version to keep things balanced, especially when pairing it with ingredients like ginger and brown sugar.

🧄 Fresh Ginger

Fresh ginger root for flavorful seafood glazes
Freshly grated ginger brings that unmistakable zing you want in an Asian-style recipe. I don’t recommend the powdered stuff here—it just doesn’t hit the same.

🧅 White Onion

Finely diced onion for aromatic baked fish recipes
Chopped white onion adds a mild sweetness that rounds out the sauce. Go with a fine dice so the flavor spreads evenly and cooks down gently in the oven.

🍯 Brown Sugar

Brown sugar for sweet and savory glaze balance
A spoonful of brown sugar helps the glaze caramelize and stick to the fish. I’ve used both light and dark versions—either one works, so use what you have on hand.

🍋 Fresh Lemon Juice

Fresh lemon juice for tangy baked haddock
A little squeeze of lemon brightens the whole dish and helps balance the richness of the soy and sugar. Always fresh—never the bottled stuff for this one.

🌿 Italian Parsley

Chopped parsley for fresh, herby finish
It might seem optional, but chopped parsley at the end adds freshness and color. It’s an easy way to dress things up a little and give the fish a clean, finishing note.

🧂 Salt and Pepper

Salt and freshly cracked pepper for simple seasoning
Even with the soy sauce, I still give the fish a light sprinkle of salt and pepper to wake everything up. Just don’t go overboard since the sauce brings its own saltiness.

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.

Make the Haddock Marinade

1. Pour the soy sauce into a small bowl.
2. Add the other ingredients.
3. 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.
4. Let it marinate for two hours.
5. For more flavor, you can marinate the haddock for up to six hours before baking.
6. 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.

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.

How to Serve this Healthy Haddock Recipe

One of the best things about this baked healthy haddock recipe is that you can serve it with a whole bunch of different delicious side dishes.

• Steamed Kale
• Braised Vegetables
• Rice with Pineapple
• Roasted Potatoes