Imagine tender white fish flaking away at the touch of your fork, releasing the aroma of fresh herbs and citrus.
Haddock offers an impressive nutritional profile as a lean protein source that’s low in calories yet rich in B vitamins and minerals.
You’ll find it’s incredibly versatile in the kitchen, adapting to everything from light Mediterranean preparations to bold Cajun flavors.
Whether you’re trying to expand your seafood repertoire or seeking quick, healthy weeknight meals, these nine haddock recipes will transform how you approach dinner.
Lemon-Herb Baked Haddock With Roasted Vegetables
This light and flavorful dish combines tender haddock fillets with a bright lemon-herb coating, perfectly complemented by colorful roasted vegetables.
Ready in under 30 minutes, it’s an excellent choice for a nutritious weeknight dinner that’s both satisfying and easy to prepare.
Ingredients:
- 4 haddock fillets (about 6 oz each)
- 2 tablespoons olive oil, divided
- 2 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- 1 tablespoon fresh dill, chopped
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon lemon zest
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 medium zucchini, sliced
- 1 small red onion, sliced
- 2 cups cherry tomatoes
- ½ teaspoon dried oregano
- Salt and pepper to taste
- Lemon wedges for serving
Instructions:
Step 1: Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper.
Step 2: In a bowl, toss the bell peppers, zucchini, red onion, and cherry tomatoes with 1 tablespoon olive oil, dried oregano, salt, and pepper.
Spread them evenly on the prepared baking sheet and roast for 10 minutes.
Step 3: Meanwhile, pat the haddock fillets dry with paper towels and place them on a plate.
In a small bowl, mix the remaining olive oil with lemon juice, garlic, dill, parsley, lemon zest, salt, and pepper.
Step 4: After the vegetables have roasted for 10 minutes, remove the baking sheet from the oven.
Push the vegetables to the sides to make room for the fish.
Step 5: Place the haddock fillets in the center of the baking sheet and brush them generously with the lemon-herb mixture.
Step 6: Return the baking sheet to the oven and bake for an additional 12-15 minutes, or until the fish flakes easily with a fork and the vegetables are tender and slightly caramelized.
Step 7: Serve the haddock fillets immediately with the roasted vegetables and garnish with additional fresh herbs and lemon wedges.
Nutrition:
- Calories: 285
- Protein: 38g
- Carbohydrates: 12g
- Fat: 9g
- Fiber: 3g
- Sodium: 320mg
- Cholesterol: 85mg
- Vitamin C: 120% DV
- Vitamin A: 45% DV
Mediterranean Haddock With Olives and Tomatoes
This Mediterranean-inspired haddock dish combines the delicate flavor of fresh fish with the vibrant tastes of olives, tomatoes, and aromatic herbs.
Perfect for a light yet satisfying dinner, this recipe brings the essence of Mediterranean coastal cuisine to your table with ingredients that create a savory sauce to complement the flaky white fish.
Ingredients:
- 4 haddock fillets (about 6 oz each)
- 3 tablespoons olive oil
- 4 garlic cloves, minced
- 1 red onion, thinly sliced
- 1 red bell pepper, sliced
- 2 cups cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/4 cup fresh basil, chopped
- 1/4 cup fresh parsley, chopped
- Salt and black pepper to taste
- 1/4 teaspoon red pepper flakes (optional)
Instructions:
Step 1: Preheat your oven to 375°F (190°C). Pat the haddock fillets dry with paper towels and season both sides with salt and black pepper.
Step 2: Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium heat. Add the minced garlic and sliced red onion, cooking until softened (about 3-4 minutes).
Step 3: Add the sliced bell pepper to the skillet and cook for another 2 minutes until slightly softened.
Step 4: Add the cherry tomatoes, Kalamata olives, dried oregano, dried thyme, and red pepper flakes (if using). Cook for 5 minutes, stirring occasionally until tomatoes start to break down.
Step 5: Stir in the lemon juice and half of the fresh herbs. Make four small wells in the tomato mixture and place the seasoned haddock fillets in them.
Step 6: Drizzle the remaining tablespoon of olive oil over the fish and transfer the skillet to the preheated oven. Bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
Step 7: Remove from the oven and garnish with the remaining fresh herbs. Serve immediately, spooning the Mediterranean sauce over the fish.
Nutrition:
- Calories: 275 per serving
- Protein: 32g
- Fat: 12g
- Carbohydrates: 8g
- Fiber: 2g
- Sodium: 380mg
- Cholesterol: 85mg
Spicy Cajun Blackened Haddock
Blackened haddock brings the vibrant flavors of Louisiana cuisine to your dinner table without compromising on health. This spicy Cajun dish features a perfectly seared crust of bold spices while keeping the fish tender and moist inside. Ready in under 30 minutes, it’s an excellent weeknight option that delivers restaurant-quality taste.
Ingredients:
- 4 haddock fillets (about 6 oz each)
- 2 tablespoons olive oil
- 2 tablespoons paprika
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon cayenne pepper (adjust to taste)
- 1 teaspoon black pepper
- ½ teaspoon salt
- ¼ teaspoon ground cumin
- Lemon wedges for serving
- Fresh parsley, chopped (for garnish)
Instructions:
Step 1: In a small bowl, combine all the dry spices: paprika, onion powder, garlic powder, thyme, oregano, cayenne pepper, black pepper, salt, and cumin. Mix well to create your Cajun seasoning blend.
Step 2: Pat the haddock fillets dry with paper towels. This guarantees the seasoning adheres properly and helps achieve a better sear.
Step 3: Brush both sides of each fillet lightly with olive oil, then generously coat with the Cajun spice mixture, pressing gently to adhere.
Step 4: Heat a large cast-iron skillet over medium-high heat until hot, about 2 minutes. Add the remaining olive oil to the pan.
Step 5: Carefully place the seasoned fillets in the hot skillet and cook for 3-4 minutes on each side, or until the fish is blackened on the outside and flakes easily with a fork.
Step 6: Transfer the blackened haddock to serving plates. Garnish with chopped parsley and serve immediately with lemon wedges on the side.
Nutrition:
- Calories: 210 per serving
- Protein: 28g
- Carbohydrates: 3g
- Fat: 9g
- Fiber: 1g
- Sodium: 385mg
- Cholesterol: 80mg
Asian-Inspired Ginger and Soy Glazed Haddock
This delicious Asian-inspired haddock dish combines the mild, flaky texture of haddock with a vibrant ginger and soy glaze.
The aromatic flavors of fresh ginger, garlic, and sesame create a perfectly balanced meal that’s both healthy and satisfying, ready in just 30 minutes.
Ingredients:
- 4 haddock fillets (about 6 oz each)
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon honey
- 2 tablespoons fresh ginger, grated
- 3 cloves garlic, minced
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 2 green onions, sliced diagonally
- 1 tablespoon sesame seeds
- 1 lime, cut into wedges
- 2 tablespoons vegetable oil
- Salt and pepper to taste
Instructions:
Step 1: Pat the haddock fillets dry with paper towels and season lightly with salt and pepper.
Step 2: In a small bowl, whisk together soy sauce, honey, grated ginger, minced garlic, sesame oil, and rice vinegar to create the glaze.
Step 3: Heat vegetable oil in a large non-stick skillet over medium-high heat.
Step 4: Place the haddock fillets in the skillet, skin side down if skin is attached, and cook for 3-4 minutes until golden.
Step 5: Carefully flip the fillets and cook for another 2 minutes.
Step 6: Pour the glaze over the fish and reduce heat to medium-low.
Cook for another 2-3 minutes, occasionally spooning the sauce over the fish until it thickens and the fish is cooked through.
Step 7: Transfer the fish to serving plates and drizzle with the remaining glaze from the pan.
Step 8: Garnish with sliced green onions, sesame seeds, and serve with lime wedges.
Nutrition:
- Calories: 285
- Protein: 32g
- Fat: 13g
- Carbohydrates: 8g
- Fiber: 1g
- Sugar: 5g
- Sodium: 620mg
Crispy Coconut-Crusted Haddock With Mango Salsa
This tropical-inspired dish pairs flaky haddock fillets with a crispy coconut coating and fresh mango salsa for a light yet satisfying meal. The sweet and tangy mango salsa perfectly complements the mild flavor of the fish while adding a vibrant burst of color and nutrients to your plate.
Ingredients:
- 4 haddock fillets (about 6 oz each)
- 1 cup unsweetened shredded coconut
- 1 cup panko breadcrumbs
- 2 eggs, beaten
- ½ cup all-purpose flour
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon paprika
- 3 tablespoons olive oil
- 2 ripe mangoes, diced
- 1 small red bell pepper, finely diced
- ½ red onion, finely diced
- 1 jalapeño, seeded and minced
- ¼ cup fresh cilantro, chopped
- 2 tablespoons lime juice
- Salt and pepper to taste
Instructions:
Step 1: Prepare the mango salsa by combining diced mangoes, red bell pepper, red onion, jalapeño, cilantro, and lime juice in a bowl. Season with salt and pepper to taste. Cover and refrigerate while preparing the fish.
Step 2: Set up a breading station with three shallow dishes. Place flour mixed with salt, pepper, and paprika in the first dish. Put beaten eggs in the second dish. Combine shredded coconut and panko breadcrumbs in the third dish.
Step 3: Pat the haddock fillets dry with paper towels. Dredge each fillet in the seasoned flour, shaking off excess, then dip in beaten egg, and finally coat with the coconut-panko mixture, pressing gently to adhere.
Step 4: Heat olive oil in a large non-stick skillet over medium heat. Once hot, add the coated fish fillets and cook for 3-4 minutes per side until golden brown and crispy, and the fish flakes easily with a fork.
Step 5: Transfer the cooked fish to a paper towel-lined plate to absorb any excess oil. Serve immediately topped with the prepared mango salsa.
Nutrition:
- Calories: 420 per serving
- Protein: 32g
- Carbohydrates: 28g
- Fat: 21g
- Fiber: 4g
- Sugar: 12g
- Sodium: 480mg
Moroccan Spiced Haddock With Chickpeas and Spinach
This vibrant North African-inspired dish combines flaky haddock fillets with aromatic Moroccan spices, protein-rich chickpeas, and nutrient-packed spinach.
It’s a complete one-pan meal that’s both healthy and bursting with flavor, ready in under 30 minutes for a perfect weeknight dinner.
Ingredients:
- 4 haddock fillets (about 150g each)
- 2 tablespoons olive oil
- 2 teaspoons paprika
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon ground turmeric
- ¼ teaspoon ground cinnamon
- ¼ teaspoon cayenne pepper (optional)
- 1 large onion, finely diced
- 3 garlic cloves, minced
- 1 tablespoon freshly grated ginger
- 1 can (400g) chickpeas, drained and rinsed
- 1 can (400g) chopped tomatoes
- 200g fresh spinach
- Juice of 1 lemon
- Fresh coriander leaves, chopped
- Salt and black pepper to taste
Instructions:
Step 1: Mix the paprika, cumin, coriander, turmeric, cinnamon, and cayenne pepper (if using) in a small bowl.
Pat the haddock fillets dry with paper towels and season both sides with salt, black pepper, and half of the spice mixture.
Step 2: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Add the haddock fillets and cook for 2-3 minutes per side until lightly browned but not fully cooked through. Remove and set aside.
Step 3: In the same pan, add the remaining tablespoon of olive oil.
Add the diced onion and cook for 3-4 minutes until softened. Add the garlic and ginger, cooking for another minute until fragrant.
Step 4: Stir in the remaining spice mixture and cook for 30 seconds until aromatic.
Add the chickpeas and chopped tomatoes, bringing the mixture to a simmer. Cook for 5 minutes until slightly thickened.
Step 5: Stir in the spinach in batches, allowing it to wilt.
Season with salt and black pepper to taste.
Step 6: Gently place the seared haddock fillets on top of the chickpea and spinach mixture.
Cover the pan and simmer for 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.
Step 7: Squeeze the lemon juice over the dish and sprinkle with fresh coriander leaves.
Serve hot, directly from the skillet.
Nutrition:
- Calories: 320 per serving
- Protein: 32g
- Carbohydrates: 28g
- Fiber: 8g
- Fat: 9g
- Sodium: 420mg
- Iron: 4mg
- Vitamin C: 35mg
- Calcium: 120mg
Oven-Poached Haddock in Fragrant Broth
Oven-poached haddock creates a delicate, flaky fish that absorbs the aromatic flavors of the broth while remaining incredibly moist. This light yet satisfying dish combines fresh herbs, citrus, and vegetables for a nourishing meal that’s perfect for any season.
Ingredients:
- 4 haddock fillets (about 6 oz each)
- 2 cups vegetable broth
- 1 lemon, thinly sliced
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 small onion, thinly sliced
- 1 inch fresh ginger, julienned
- 2 tablespoons fresh dill, chopped
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- ¼ teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- 1 cup baby spinach
- 2 tablespoons fresh lemon juice
Instructions:
Step 1: Preheat your oven to 375°F (190°C). Pat the haddock fillets dry with paper towels and season lightly with salt and pepper.
Step 2: In a large oven-safe skillet or baking dish, heat olive oil over medium heat. Add garlic, onion, and ginger, sautéing until fragrant and translucent, about 3-4 minutes.
Step 3: Add the vegetable broth, turmeric, coriander, and red pepper flakes (if using). Bring to a gentle simmer and cook for 2 minutes to combine the flavors.
Step 4: Arrange the haddock fillets in the skillet or baking dish, slightly overlapping if necessary. Place lemon slices over and around the fish.
Step 5: Cover the dish with foil or an oven-safe lid and bake for 15-18 minutes, until the fish easily flakes with a fork.
Step 6: Remove from oven, add the baby spinach and allow it to wilt in the hot broth. Sprinkle with fresh herbs and drizzle with lemon juice.
Step 7: Serve hot in shallow bowls, spooning the fragrant broth over the fish.
Nutrition:
- Calories: 210 per serving
- Protein: 28g
- Fat: 9g
- Carbohydrates: 6g
- Fiber: 1g
- Sodium: 380mg
- Cholesterol: 85mg
Herb-Crusted Haddock With Sweet Potato Mash
This herb-crusted haddock paired with creamy sweet potato mash creates a nutritious, protein-rich meal that’s both satisfying and light. The delicate flavor of haddock combines perfectly with the aromatic herbs while the sweet potato offers a healthier alternative to regular mashed potatoes with its additional vitamins and fiber.
Ingredients:
- 4 haddock fillets (about 6 oz each)
- 2 large sweet potatoes, peeled and cubed
- 3 tablespoons olive oil, divided
- 1 cup fresh breadcrumbs
- 2 tablespoons fresh parsley, finely chopped
- 1 tablespoon fresh dill, chopped
- 1 teaspoon lemon zest
- 2 garlic cloves, minced
- 1/4 cup low-fat Greek yogurt
- 1 tablespoon honey
- Salt and pepper to taste
- 1 lemon, cut into wedges for serving
Instructions:
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Place sweet potato cubes in a large pot, cover with water, add a pinch of salt and bring to a boil. Cook for 15-20 minutes until fork-tender.
- While potatoes cook, prepare the herb crust by combining breadcrumbs, parsley, dill, lemon zest, half the minced garlic, 2 tablespoons olive oil, salt, and pepper in a bowl.
- Pat the haddock fillets dry with paper towels and place on the prepared baking sheet. Season with salt and pepper.
- Press the herb mixture firmly onto the top of each fillet.
- Bake the fish for 12-15 minutes, until it flakes easily and the crust is golden.
- Drain the cooked sweet potatoes and return to the pot. Add remaining olive oil, Greek yogurt, honey, remaining garlic, salt, and pepper.
- Mash until smooth and creamy, adding a splash of water if needed.
- Serve each haddock fillet with a generous portion of sweet potato mash and a lemon wedge.
Nutrition:
- Calories: 385 per serving
- Protein: 32g
- Carbohydrates: 38g
- Fat: 12g
- Fiber: 6g
- Sodium: 320mg
- Vitamin A: 380% DV
- Vitamin C: 28% DV
Sheet Pan Honey Mustard Haddock With Seasonal Vegetables
This simple sheet pan dinner combines flaky haddock fillets with a sweet and tangy honey mustard glaze, surrounded by colorful seasonal vegetables. Everything roasts together on one pan, making this a perfect weeknight meal that’s both nutritious and easy to clean up after.
Ingredients:
- 4 haddock fillets (about 6 oz each)
- 3 tablespoons honey
- 2 tablespoons Dijon mustard
- 1 tablespoon whole grain mustard
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 lemon, half juiced and half sliced
- 1 lb baby potatoes, halved
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 red onion, cut into wedges
- 2 tablespoons olive oil (for vegetables)
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
Step 1: Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper.
Step 2: In a small bowl, whisk together honey, Dijon mustard, whole grain mustard, minced garlic, 1 tablespoon olive oil, and lemon juice to create the honey mustard sauce.
Step 3: In a large bowl, toss potatoes, broccoli, peppers, and onion with 2 tablespoons olive oil, dried thyme, salt, and pepper.
Step 4: Spread the vegetables evenly on the prepared baking sheet and roast for 15 minutes.
Step 5: Remove the baking sheet from the oven and push the vegetables to the sides, creating space in the center for the fish.
Step 6: Pat the haddock fillets dry with paper towels and place them in the center of the sheet pan. Season with salt and pepper.
Step 7: Brush the honey mustard sauce generously over each fillet and place lemon slices on top.
Step 8: Return the baking sheet to the oven and roast for an additional 10-12 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
Step 9: Remove from the oven, garnish with fresh parsley, and serve immediately.
Nutrition:
- Calories: 320 per serving
- Protein: 28g
- Carbohydrates: 32g
- Fat: 9g
- Fiber: 5g
- Sugar: 12g
- Sodium: 320mg
Final Thoughts
These nine haddock recipes offer a perfect balance of lean protein, essential nutrients, and vibrant flavors to elevate your weeknight dinners.
They’re packed with omega-3 fatty acids, which research shows support heart and brain health.
Whether you’re craving Mediterranean flavors or Asian-inspired dishes, aren’t you worth a meal that’s both delicious and nutritious?
Incorporate these versatile recipes into your meal rotation to enjoy haddock’s impressive nutritional profile while keeping your taste buds satisfied.
