Haddock: A nutritious catch for budget-friendly dining
In search of healthy and affordable alternatives to popular fish, haddock is worth considering. This underrated fish, often overlooked because of its low price, is rich in nutrients, comparable to the popular cod. Discover the secrets of haddock and find out why it should be included in your diet.
Fish are a valuable part of a healthy diet, providing protein, omega-3 acids, and a range of vitamins. Unfortunately, high prices and limited availability of quality species lead many people to choose them infrequently. However, it's worth paying attention to less popular yet equally valuable fish like haddock. This member of the cod family, although not widely popular, is a tasty and healthy alternative to more expensive fish.
Haddock – how to identify it and where does it occur?
Haddock (Melanogrammus aeglefinus) is a marine fish in the cod family. It's most commonly found on both sides of the North Atlantic, from the Bay of Biscay to the Barents Sea, and off the coast of Newfoundland. Its favourite habitats are cool, saline waters with temperatures from 4 to 10 degrees Celsius.
A distinctive feature of the haddock's appearance is its slender body with a distinct dark lateral line and a black spot above the pectoral fin. It averages 60–79 centimetres in length, although specimens exceeding 99 centimetres can occur. Haddock live in schools, leading a benthic lifestyle, and primarily feed on mollusks, crustaceans, and the roe of other fish.
Haddock – a wealth of nutrients
Haddock is a low-fat fish rich in protein, selenium, and vitamin B12. It also contains valuable minerals such as sodium, potassium, bromine, zinc, iron, iodine, fluoride, and vitamins from the B group, as well as vitamins A and D. Like cod, haddock is an excellent source of omega-3 fatty acids, which support brain function, vision, and the cardiovascular system.
The delicate meat of haddock is easily digestible, making it an ideal choice for people with sensitive digestive systems. Regular consumption of haddock can contribute to overall health improvement and well-being.
Haddock in the kitchen – versatility and simplicity
Haddock can be prepared in many ways. It tastes great baked, boiled, fried, or stewed. Before cooking, it’s a good idea to sprinkle the meat with lemon juice to firm it up and get rid of the sea smell.
Haddock pairs well with a variety of spices such as thyme, basil, dill, hot pepper, or cloves. It can also be used to prepare fish cutlets, meatballs, stuffed dumplings, or fish pâté.
Recipe for haddock with spinach risotto
Ingredients:
- 0.7 kg of skinless haddock fillet,
- 0.5 kg of frozen spinach,
- 60 g of blue cheese or feta cheese,
- 2 garlic cloves,
- 1 cup of Arborio rice,
- 710 ml of water,
- salt, pepper, lemon juice, fish seasoning,
- clarified butter for frying.
Preparation:
- Wash and dry the haddock fillet, season with salt, pepper, and fish seasoning, and then sprinkle with lemon juice. Set aside for 15 minutes.
- Rinse the rice, boil it in 3 cups of water, and cook until the liquid is absorbed.
- Heat the butter in a pan, add spinach, pressed garlic, and cheese, then season to taste.
- Combine the rice with spinach and mix thoroughly.
- In another pan, heat clarified butter and fry the haddock for a few minutes on each side.
- Serve with the warm spinach risotto.
Haddock is a fish that deserves more attention in Canadian cuisine. Its nutritional values, versatility, and low price make it an excellent choice for people who want to take care of their health without spending a fortune.
Include haddock in your diet and discover how tasty and healthy this underrated fish can be.
