Haddock's healthy promise: The affordable cod alternative
In search of healthy and affordable alternatives to popular fish, it's worth considering haddock. This underrated fish, often disregarded due to its low price, is rich in nutrients, rivalling the popular cod. Discover the secrets of haddock and understand why you should include it in your diet.
Fish are a valuable component of a healthy diet, providing protein, omega-3 fatty acids, and a range of vitamins. Unfortunately, high prices and limited availability of quality species mean that many people rarely choose them. However, it's important to note lesser-known but equally valuable fish like haddock. This cod-like species is in fact a delicious and healthy alternative to more expensive fish.
Haddock – how to recognise it and where does it occur?
Haddock (Melanogrammus aeglefinus) is a marine fish belonging to the cod family. It is most commonly found on both sides of the northern Atlantic, from the Bay of Biscay to the Barents Sea, as well as off the coast of Newfoundland. Its preferred habitats are cool, salty waters with temperatures ranging from 4 to 10 degrees Celsius.
A characteristic feature of haddock is its slender body with a distinct dark lateral line and a black spot above the pectoral fin. It typically grows to between 60 and 80 centimetres in length, though some specimens exceed 100 centimetres. Haddock live in schools, leading a benthic lifestyle and primarily feeding on molluscs, crustaceans, and fish roe.
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, fluorine, and vitamins from the B, A, and D groups. Like cod, haddock is an excellent source of omega-3 fatty acids, which support brain function, eyesight, 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 improved overall health and well-being.
Haddock in the kitchen – versatility and simplicity
Haddock can be prepared in a variety of ways. It tastes great baked, boiled, fried, or even stewed. Before cooking, it's worth sprinkling the meat with lemon juice to firm it up and remove any sea odour.
Haddock pairs well with a variety of spices, such as thyme, basil, dill, hot pepper, or cloves. It can also be used to make fish cakes, meatballs, stuffing for dumplings, or fish pâté.
Recipe for haddock with spinach risotto
Ingredients:
- 700 g of skinless haddock fillet,
- 450 g frozen spinach,
- 60 g blue cheese or feta,
- 2 cloves of garlic,
- 250 g Arborio rice,
- 700 ml of water,
- salt, pepper, lemon juice, fish seasoning,
- clarified butter for frying.
Preparation:
- Wash the haddock fillet, pat it dry, season with salt, pepper, and fish seasoning, then sprinkle with lemon juice. Set aside for 15 minutes.
- Rinse the rice, bring to a boil in 700 ml of water, and cook until the liquid is absorbed.
- Heat butter in a pan, add spinach, minced garlic, and cheese, then season to taste.
- Combine the rice with spinach and mix thoroughly.
- In another pan, heat clarified butter, then fry the haddock for a few minutes on each side.
- Serve with warm spinach risotto.
Haddock is a fish that deserves more attention. Its nutritional value, versatility, and low cost make it an excellent choice for those who wish to maintain their health without spending a fortune.
Include haddock in your diet and discover how delicious and healthy this underrated fish can be.
