Baked Haddock with Ginger Soy Glaze

4.43 from 40 votes

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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 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.

A plate of haddock with Brussels sprouts and lemon slices

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

🐟 About this baked haddock recipe

Fish dinners are one of my favorite things to enjoy. Tasty seafood dinners like air fryer scallops, salmon in the air fryer, Parmesan-baked cod, and today’s featured healthy haddock recipe.

Baked haddock, like this blackened grouper or this baked rockfish recipe, 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!

a plate of food with fish

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.

A plate of haddock with Brussels sprouts

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 fillets, and ingredients for haddock marindade
  • Haddock
  • Fresh ginger
  • Brown sugar
  • Low-sodium soy sauce or light soy sauce
  • Fresh lemon juice
  • Onion
  • Italian (flat-leaf) parsley

Where to buy the Best Haddock

You can buy haddock and other seafood from the Wild Alaskan Company. We love the quality of their products, which are delivered to your front door. With no preservatives and packaged in dry ice, this seafood is about as fresh as you can get without catching it yourself!

A plate of marinated haddock, Brussels sprouts and cole slaw

🥣 How to Bake Haddock

Another 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.

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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.

Soy sauce and other ingredients for making a 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°.

Spooning marinade onto a piece of haddock
Be sure and serve baked haddock and other seafood entrees on warm plate to keep it from cooling down quickly.

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.

Eating a piece of haddock with a fork

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

Can I bake haddock while it 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 dilutes the flavor when it is finished baking. Who wants that?!

Can I use this recipe with other fish?

This Ginger-Soy glaze would be great with a halibut fillet, salmon filets, red snapper, or any firm fish.

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.

Haddock and other fish is finished cooking when it flakes easily with a fork, as shown in the picture above.

Food Safety Tip: The FDA recommends fish to have a minimal nternal temperature of 145° F before serving it. This instant-read thermometer is the best one out there and it is the one I always recommend using. It is super accurate (to 1/2 of a degree) and lightning-fast!

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

If you’re a seafood lover, I hope you’ll look at my complete guide for storing leftover smoked salmon!

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📋 Baked Haddock Recipe

4.43 from 40 votes
These baked haddock fillets are bathed in a marinade of fresh ginger and soy, all accented with lemon and chopped fresh parsley. Make this healthy haddock recipe today!
Prep: 2 hours
Cook: 25 minutes
Total: 2 hours 25 minutes
Yield: 2 People

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

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

Calories: 298kcal, Carbohydrates: 15g, Protein: 42g, Fat: 1g, Saturated Fat: 1g, Cholesterol: 122mg, Sodium: 1500mg, Potassium: 857mg, Fiber: 1g, Sugar: 28g, Vitamin A: 129IU, Calcium: 64mg, Iron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Dinner
Cuisine: Seafood
Tried this recipe?Mention @plattertalk or tag #plattertalk!

This recipe has been updated from the original post from September 30, 2014.


Meet the Platter Talk Guys

Dan & Scott split their time between Wisconsin and Southwest Florida and are dads to six boys. Good food runs through their veins, and they love showing others how to cook easy recipes.

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18 Comments

  1. 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!

      1. 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.

  2. 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!

      1. Shana, you can reduce that by half if you’re concerned about it being too much. If you do that, replace the unused volume with water so their is enough marinade to soak the fish.

  3. 5 stars
    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

    1. Thanks for the great comments and insight, Angela. We hope you enjoy this healthy dish from the sea!

  4. 4 stars
    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! ????

  5. 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!

  6. 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.