Haddock – Nutrition, Benefits, Risks and Ways to Use
July 18, 2022
July 18, 2022
Haddock is a valuable North Atlantic fish of the Gadidae family. It is also known as Finnan Haddie. Haddock is a carnivore, feeding on invertebrates and fishes. It resembles the cod and has a chin barbel, two anal, and three dorsal fins.
This deep-sea fish has a purplish-grey-coloured head and back with a white belly. The size is about three feet, and the average weight is 11 kg. It has an elongated, tapering body and has an oval black thumbprint. So it is also known as the Devil’s thumbprint. One can identify a haddock by a dark lateral line and a distinctive dark spot on each shoulder. Haddock is a healthy fish due to its high-protein, low-calorie and low-mercury content.
As per USDA, 100 grams of cooked haddock contain the following nutrients:
The mercury content of haddock is 0.055 parts per million, which is relatively low compared to most marine saltwater fish. Haddock is rated one of the best fish to eat because of its high B vitamin, protein, omega-3 fatty acids, and potassium content.
Haddock is rich in B complex vitamins, a family of water-soluble nutrients humans must get from diet. Niacin plays a vital role in metabolising carbs and fats into energy.
It is also essential for digestion. Vitamin B6, also known as pyridoxine, aids in the digestion of protein and carbohydrates and supports brain cells. Eating 100 grams of haddock offers 4.12 mg of niacin, 2.13 mg of B12, and 0.327 mg of vitamin B6.
Haddock has niacin present in it. A study shows that niacin decreases LDL cholesterol and increases HDL cholesterol levels. As a result, it prevents the thickening of artery walls and atherosclerosis.
Research has proven that pantothenic acid in haddock fish lowers stress and mental problems such as depression and anxiety, promoting mental fitness. Pantothenic acid helps regulate the production of the stress hormone cortisol when one is under chronic stress. It is necessary for the regulation of hormones that is the cause of the mental condition.
Most fishes carry traces of mercury, a heavy metal accumulation that causes neurological, digestive and immune disorders. Mercury contamination is the most serious among large fish. However, with just 0.055 ppm mercury, you can safely enjoy haddock twice a week. It is also one of the low-mercury fish chosen by the FDA for pregnant and nursing women.
Broiled, poached, baked, and light sautéing or stir-fried haddock are low-calorie, healthy preparation for weight loss diets. Haddock has around 90 calories for every 100 grams serving portion. It is also low in fat and contains zero carbohydrates. However, deep-frying can add unwanted fat and calories to an otherwise nutritious haddock.
Haddock supplies a mix of minerals, including calcium, potassium, phosphorus, magnesium, and iron. It has notable phosphorus and selenium content, while others are present in small amounts. Eating one serving of cooked haddock provides 19% of the daily value for phosphorus and 49% for selenium.
Smoked haddock gives you more selenium, around 66% of your everyday needs. Selenium boosts the antioxidant capacity of haddock and helps combat free radicals. The phosphorus mineral in haddock can also support building healthy bones and teeth.
As with all white fish, it is easy to overcook or undercook haddock. Therefore, you need to take the fish off the heat when it starts to flake and is hot in the middle. The residual heat will finish the pending cooking, not leading to overcooked or undercooked haddock. Haddock has a subtle flavour and soft texture. Therefore, it relies heavily on other ingredients.
Baking is the best way to cook a whole haddock and retain its nutrients. If you’re roasting haddock as a whole, roast it for around 12-15 minutes per 1 pound of weight at 200°C.
The haddock fillet must be pin-boned before cooking. To crisp the skin of the haddock fillet when pan-frying, place it skin-side down in a preheated pan for most of the cooking time. Then, turn the fillet over at the last minute to finish.
In addition to correct handling and storage, checking the skin, gills, and eyes is essential to ensure a safe, high-quality seafood product. For example, an excellent quality haddock shows bright red gills with little to no mucus, bright and bulging eyes, and shiny, transparent mucus skin.
Sodium occurs naturally in haddock, with 261 mg per 100 grams. Adding too much salt during cooking can increase the sodium levels in haddock. People with hypertension and heart disease should eat less than 1,500 milligrams of sodium.
Whitefish, such as haddock, can cause an allergy in a small number of people. Unlike other dietary intolerances, a fish allergy may not exhibit itself until you’re an adult. Hives, sneezing, headaches, respiratory issues, and, in severe cases, anaphylaxis is all haddock allergy symptoms. If you have signs and suspect you are allergic to fish, avoid eating it.
Haddock provides a plethora of health advantages. Haddock is good for digestion and bone health and keeps the body’s fluid levels in check. In addition, a 100 grams serving of haddock is rich in several B vitamins, including vitamins B6, B12, and niacin or B3. The healthy preparation methods for haddock include light sautéing or stir-frying, baking, broiling, and poaching. However, deep frying and adding too much salt can increase the calories, sodium, and fat in an otherwise healthy haddock. In addition, those with a fish allergy should avoid consuming it.
A. Haddock is high in minerals that help strengthen bones and regulate heart rate, including selenium, magnesium, potassium, zinc, and iron. In addition, haddock is full of necessary vitamins, especially B vitamins like niacin, cobalamin, vitamin B6, thiamine, riboflavin, folate, and pantothenic acid. These vitamins play essential roles in cell and food metabolism and red blood cell production.
A. Vitamins A, B12, B6, and B3 are more significant in the haddock, whereas vitamins C, E, D, B1, and B5 are higher in the cod. Moreover, haddock has a more excellent protein content, but cod has a higher calorie content. Nevertheless, cod and haddock are low-fat protein alternatives to red meat with several health benefits.
A. Haddock is rich in minerals that help build bone strength and regulate heart rate, including protein, magnesium, potassium, zinc, and iron. In addition, mercury contamination is relatively lesser in haddocks. Therefore, it is also suitable for pregnant and nursing women.
A. Haddock has fewer calories than salmon. Moreover, the calories in salmon come from fat, whereas most of the calories in haddock come from protein. It’s also clear that salmon has a higher fat content than haddock. The high B vitamins, magnesium, and potassium levels make haddock as healthy as salmon. It is also a nutritious alternative to salmon.
A. 100g of haddock contains 0.21 mg iron, according to USDA. Despite not being a prominent iron source, the combined effect of iron, B vitamins, and protein makes haddock healthy.
A. Yes, haddock is rich in protein. You get around 20 grams of protein from eating 100 grams of haddock. So it is a go-to protein source for many, particularly for weight loss diets.
A. One serving of cooked haddock meets more than 20% of daily needs for vitamin B12. It is also an abundant source of vitamin B5 and B6. Besides vitamins, haddock offers a healthy dose of protein, potassium, and calcium.
A. Haddock is an omega3-rich nutrient. Studies show that omega3 supports heart health. The omega-3 fats you’ll find in haddock are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
A. Yes, haddock is high in cholesterol. However, the amount of cholesterol varies as per the types and serving sizes of haddock. It also changes according to how you cook and prepare haddock. For example, methods like deep frying can cause a rise in fat and cholesterol levels of haddock.
A. Mercury is present in all types of fish. However, this does not imply that you should exclude fish from your diet. For example, haddock is a low mercury fish approved by the FDA. It has only 0.055 ppm of mercury, which is comparatively lesser.