Are you looking for a healthy and delicious seafood option? Look no further than 1 fillet (150.0 g) of cooked haddock! With only 135 calories per serving, it's a great choice for anyone watching their calorie intake.

But haddock isn't just low in calories - it's also packed with nutrients. A single fillet contains 28 grams of protein, making it an excellent source of this important macronutrient. It's also a good source of vitamins and minerals, including vitamin B12, phosphorus, and selenium.

In this article, we'll explore the calorie, protein, fat, vitamin, and mineral content of cooked haddock fillet, as well as tips for how to cook it and incorporate it into your diet. We'll also take a closer look at the health benefits of haddock and compare it to other types of fish.

Calorie Content of Cooked Haddock Fillet

As mentioned earlier, one fillet of cooked haddock (150.0 g) contains 135 calories. This makes it a great choice for anyone who wants to enjoy a satisfying seafood dish without consuming too many calories. Compared to other types of fish, haddock is a relatively low-calorie option. For example, a 150.0 g serving of cooked salmon contains around 274 calories, while the same amount of cooked tilapia contains around 128 calories.

Protein Content of Cooked Haddock Fillet

One fillet (150.0 g) of cooked haddock contains 28 grams of protein. This makes it an excellent source of this important macronutrient, particularly for people who follow a plant-based or vegetarian diet. In addition to being a great source of protein, haddock is also considered a complete protein, meaning it contains all nine essential amino acids that the body needs to function properly.

Fat Content of Cooked Haddock Fillet

A 150.0 g serving of cooked haddock contains around 3 grams of fat. This is relatively low compared to other types of fish, such as salmon, which contains around 13 grams of fat in the same serving size. Of the 3 grams of fat in cooked haddock fillet, less than 1 gram comes from saturated fat. This makes it a heart-healthy choice for anyone looking to reduce their intake of saturated fats.

Vitamin Content of Cooked Haddock Fillet

One serving of cooked haddock fillet contains 133% of the recommended daily intake of vitamin B12, which is important for maintaining healthy nerve cells and red blood cells. Haddock is also a good source of vitamin D, which is important for bone health and immune function. In addition to vitamin B12 and vitamin D, haddock is also a good source of niacin, a B vitamin that helps the body convert food into energy. It also contains smaller amounts of other B vitamins, including thiamin, riboflavin, and vitamin B6.

Mineral Content of Cooked Haddock Fillet

One serving of cooked haddock fillet contains 17% of the recommended daily intake of phosphorus, a mineral that is important for bone and teeth health. It also contains 24% of the recommended daily intake of selenium, a mineral that has antioxidant properties and helps to regulate the thyroid gland. Haddock is also a good source of potassium, magnesium, and calcium, which are important for maintaining healthy blood pressure, muscle function, and bone health, respectively.

How to Cook Haddock Fillet

Haddock can be cooked using a variety of methods, including baking, broiling, grilling, and pan-frying. To bake haddock, preheat your oven to 375°F, place the fillet in a baking dish, and season with salt, pepper, and any other herbs or spices you like. Bake for 10-15 minutes, or until the fish is cooked through and the flesh is flaky. To pan-fry haddock, heat a small amount of oil in a nonstick pan over medium-high heat. Season the fillet as desired, and cook for 3-4 minutes per side or until the flesh is golden brown and flakes easily with a fork.

Health Benefits of Haddock Fillet

Haddock is a good source of omega-3 fatty acids, which are important for heart and brain health. Research suggests that regular consumption of omega-3s can help to reduce the risk of heart disease, stroke, and Alzheimer's disease. In addition to its omega-3 content, haddock is also a good source of selenium, which has antioxidant properties and supports immune and thyroid function. It's also a low-mercury fish, meaning it's a safer option for pregnant women and children.

Comparison to Other Fish

Compared to salmon, haddock is lower in calories, fat, and omega-3 fatty acids. However, salmon contains more protein and vitamin D than haddock does. Tilapia is another popular fish that is known for its mild flavor and versatility in cooking. Compared to haddock, tilapia is lower in calories and fat, but also contains less protein and fewer vitamins and minerals.

Serving Suggestions for Haddock Fillet

One simple way to enjoy haddock fillet is to serve it with a side of roasted vegetables or a salad. You could also pair it with some whole grains, such as brown rice or quinoa, for a well-balanced meal. If you enjoy fish tacos, try swapping out the usual cod or tilapia for haddock - it's equally delicious and provides a healthy dose of protein and nutrients.

Storage Instructions for Haddock Fillet

If you've purchased fresh haddock fillet, store it in the refrigerator for up to 2 days. If you don't plan to cook it within that time frame, you can freeze it for up to 6 months. To freeze haddock fillet, wrap it tightly in plastic wrap or aluminum foil and place it in a resealable plastic bag. Make sure to squeeze out as much air as possible to prevent freezer burn. When you're ready to cook your frozen haddock fillet, thaw it in the refrigerator overnight. Once thawed, cook it immediately - do not refreeze it.