Know what’s on your plate
Haddock fillets
Calories & nutrition facts
flesh only, in flour, fried in dripping
Nutrition facts
Per 100 g% DV- Calories 138 kcal —
- Protein 21 g 42%
- Carbohydrate 4.5 g 2%
- Fat 4.1 g 5%
- Saturated fat 2.3 g 12%
- Sodium 71 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin E 0.4 mg 3%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 4.3 mg 27%
- Pantothenic acid (B5) 0.24 mg 5%
- Vitamin B6 0.45 mg 26%
- Biotin (B7) 2 µg 7%
- Vitamin B12 2 µg 83%
Minerals
- Calcium 49 mg 4%
- Iron 0.2 mg 1%
- Magnesium 27 mg 6%
- Phosphorus 220 mg 18%
- Potassium 380 mg 8%
- Zinc 0.5 mg 5%
- Copper 0.01 mg 1%
- Manganese 0.03 mg 1%
- Selenium 28 µg 51%
- Iodine 330 µg 220%
Similar foods
- Smoked haddock filletflesh only, poached, weighed with bones and skin80 kcal / 100 g
- Battered haddockfried in dripping232 kcal / 100 g
- Haddockraw77 kcal / 100 g
- Smoked haddockflesh only, steamed95 kcal / 100 g
- Cod filletrolled in flour, fried in fat153 kcal / 100 g
- Whitingin crumbs, fried in dripping, weighed with bones and skin172 kcal / 100 g
- Cod in batterfried in dripping, takeaway240 kcal / 100 g
- Haddock slicessmoked, raw84 kcal / 100 g
- Saithe filletfloured, fried120 kcal / 100 g
Questions about Haddock fillets
How long should you cook haddock fillets in the oven?
Bake fillets in a preheated oven at 200 °C for about 10–15 minutes, depending on thickness. They are ready when the flesh is opaque and separates easily into flakes; check the thickest part.
Can you pan-fry haddock fillets without them falling apart?
Pat the fillets dry, season them, and cook in a lightly oiled non-stick pan over a medium heat for about 3–4 minutes per side. Turn them once, gently, when the underside is golden and releases from the pan.
How can you tell when haddock fillets are fresh?
Choose fillets that look moist and firm, with a mild, clean sea smell; avoid fish that smells sour or strongly fishy, or has dull, dry-looking flesh. Keep fresh fish chilled and cook it promptly.
Can you freeze haddock fillets?
Yes. Freeze them as soon as possible in an airtight freezer bag or container, removing as much air as you can. Defrost overnight in the fridge and cook soon after; do not refreeze them raw once thawed.
What can you serve with haddock fillets?
Haddock works well with buttery mashed potatoes, peas and parsley sauce, or with roast potatoes and greens. It is also the traditional fish in Scottish Cullen skink, a soup with smoked haddock, potatoes and onion.
Can you use haddock fillets instead of cod?
Yes; haddock and cod can usually be swapped in fish pies, fish cakes and baked recipes. Haddock has a slightly stronger, sweeter flavour, while cod fillet has 21.9 g protein per 100 g compared with 21 g in haddock fillets.
Is haddock nutritious?
A 120 g fillet provides 25 g of protein and 396 µg of iodine. Haddock is also high in selenium: a 100 g portion contains 28 µg.
Can you eat haddock fillets raw?
Do not assume fresh haddock is safe to eat raw: ordinary fish may contain parasites. Use fish specifically prepared and handled for raw eating, or cook haddock until it is opaque and flakes easily.
Source: CoFID (UK) 16-058 · per 100 g · carbohydrate per EU label, fibre excluded
