Haddock is a delicious, flaky white fish that is fantastic when grilled. With its mild flavor and firm texture that holds up well on the grill, haddock is a great choice for easy summertime meals. Grilling haddock allows you to add tons of flavor while keeping it a healthy choice. Read on to learn all about grilling haddock, why haddock is so good for you, and some tasty recipes to try.
Grilled Fish Makes the Perfect Summer Meal
When the weather warms up, firing up the grill is a great way to make easy, fuss-free meals. Grilled fish like haddock cooks up fast on the grill and pairs perfectly with seasonal veggies and sides. The high heat of the grill sears the outside while keeping the inside moist and tender. Unlike meat that requires careful monitoring of temperature, fish on the grill is a no-brainer. And the smoky char flavor from the grill takes mild fish like haddock to new flavor heights.
Grilled fish dishes make the perfect light summer supper. Say goodbye to heavy casseroles – grilled fish is a much healthier and lighter choice this time of year. The grill imparts tons of extra flavor, so you can use fewer heavy sauces and let the natural flavors shine through. For warm weather meals, quick grilled fish is where it’s at.
Haddock Shines When Grilled
While all fish taste great off the grill, haddock stands out as an especially perfect choice. Haddock fillets hold their shape well, so you don’t have to worry about fragile fish falling apart on the grill. The firm texture also allows it to develop a lovely sear for added flavor and visual appeal without overcooking the interior.
Haddock has large, thick fillets compared to many other white fish. This makes it easier to maneuver on the grill without the need for special grilling baskets or foil packets. The generous portions cook up quickly, so you can have a family-friendly fish feast in minutes.
And while more delicately flavored fish can get lost behind the smoke of the grill, haddock’s sweet, mild taste balances beautifully with the char. The smoky grill flavor pairs perfectly with haddock, while still allowing its natural flavor to shine. For the ideal marriage of fish and fire, look no further than haddock.
Is Haddock Healthy? Health Benefits of Haddock
In addition to being downright delicious, haddock has some great health benefits as well. That makes it a smart choice for grilling up a nutritious meal. Here are some of the top ways haddock is good for you:
Lean Protein
Haddock is an excellent source of lean protein. A 3 ounce portion (about the size of a deck of cards) provides around 17 grams of protein. Protein helps keep you energized and satisfied after a meal, making it key for losing or maintaining weight. The lean protein in haddock supports muscle growth and maintenance as well.
Low Mercury
Unlike larger fish that feed on other fish, haddock is fairly low on the food chain. That means it contains far less mercury and other contaminants that can accumulate in long-lived predatory fish. For a healthy protein source, haddock offers the benefits without the risks.
Rich in Vitamins and Minerals
Haddock provides a variety of nutrients including selenium, niacin, vitamins B6 and B12. These support nerve function, energy metabolism and DNA production. Haddock also contains potassium, which helps regulate fluid balance and prevents muscle cramping.
Heart Healthy
Haddock is high in protein but low in saturated fat, a combination that makes it great for your ticker. The American Heart Association recommends eating fish like haddock at least two times per week as part of a heart healthy diet. The omega-3 fatty acids found in haddock help reduce inflammation as well as risk of heart disease and strokes.
So fire up that grill and feel good about serving haddock for its great taste and stellar nutrition. Just be sure not to negate the health benefits by adding tons of butter – haddock is delicious with just a spritz of olive oil and your favorite herbs or spice rub.
Tips for Grilling Haddock
Now that you know why haddock rules the grill, let’s talk about how to cook it perfectly every time. These simple tips will help you get tender, flaky grilled haddock without fail:
Prep the Fish
Rinse haddock fillets under cold water and pat completely dry with paper towels before grilling. This helps prevent them from sticking. Brush lightly on both sides with olive oil to keep moist and flaky.
Use Medium-High Heat
Searing haddock over a hot grill is key for getting a nice char while cooking through before the outside burns. Heat your grill to about 450-500°F. The grill grates themselves should be hot but flames are not needed – direct exposure to flames can make fish stick and fall apart.
Grill Skin Side Down First
If grilling haddock fillets with the skin on, start with the skin side down. The skin helps keep the fillet intact. Let it sear for 2-3 minutes until browned before flipping.
Flip Carefully
Haddock is fairly sturdy but still delicate. Use a thin spatula and flip gently once to prevent breaking.
Cook Through Without Overdoing
Depending on thickness, haddock generally takes 6-8 minutes total to cook through over direct medium-high heat. It should appear opaque throughout when done. Avoid the urge to flip more than once, which can cause sticking.
Add Flavor
Brush with olive oil, lemon juice, herbs, chili flakes or other seasonings about halfway through cooking to add lots of flavor. Or sprinkle seasoning over the cooked fish when serving.
Follow these straightforward tips for perfectly grilled haddock every time. Nothing beats that charred exterior with tender, flaky fish inside.
Grilled Haddock Recipe Ideas
Now for the best part – enjoying your succulent grilled haddock! The mild flavor pairs well with all types of seasonings and sauce options. Not to mention grilled veggies, fresh greens and more. Here are a few tasty recipe ideas:
Lemon Garlic Haddock
Brush haddock fillets with a mixture of olive oil, minced garlic, lemon zest and juice. Sprinkle with salt, pepper and chopped parsley. Grill until flaky and serve with lemon wedges. The bright, fresh flavors are perfect for summer.
Grilled Haddock Tacos
Who says fish tacos have to be fried? Rub haddock fillets with chili powder and grill until cooked through. Break into large chunks and serve in warm corn tortillas topped with shredded cabbage, diced tomatoes, avocado and lime crema.
Mediterranean Haddock Packets
Place haddock fillets in foil packets and top with diced tomato, olives, artichokes, garlic and fresh herbs like basil, oregano or thyme. Drizzle with olive oil and white wine or lemon juice. Grill the packets until the fish is cooked through and vegetables are tender.
Grilled Haddock Salad
Toss grilled haddock chunks over hearty salad greens like romaine, kale or arugula. Add grilled veggies like zucchini or green beans, feta cheese, roasted chickpeas and a lemony vinaigrette. Hearty, healthy and full of flavor.
Cajun Blackened Haddock
Coat haddock fillets in Cajun seasoning or a homemade blend of paprika, garlic powder, cayenne, oregano and black pepper. Grill over high heat just until blackened and cooked through. Serve with rice, beans and lime wedges.
Pesto Crusted Grilled Haddock
Give your grilled haddock a delightful Italian flair with a pesto crust. Spread a generous layer of basil pesto on the fillets and grill until the crust is golden and the haddock is flaky. Serve it with al dente linguine and a side of sautéed cherry tomatoes for a burst of freshness.
However you choose to enjoy it, grilled haddock is truly a treat. The next time a warm evening has you firing up the grill, give this perfect grilling fish a try. You’ll love how quick and easy it is, and the incredible flavors from the smoky grill. Grilled haddock is healthy, delicious, and an instant new favorite!