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Haddock is a fish from the cod family, one of the most plentifully caught in the northern seas. Haddock is a silvery marine fish of the cod family. This fish is a traditional dish of the Mediterranean, while you can catch it in the Atlantic Ocean and the Arctic.
Appearance: Dark spotted side and white belly. Size: from 60-150 cm. Sailors recognize haddock by the characteristic spots near the head. Haddocks do not live on the surface of the ocean.
Haddock is a predator, feeds on crustaceans and mollusks. But from spring to late autumn, it becomes a target.
Haddock meat is considered dietary, so nutritionists often recommend it for use by those who want to lose weight. At the moment, haddock is the third most popular codfish. Due to the frequent catch, it is a copy of the Red Book.
Health benefits
Even though haddock consists of a large amount of fat, the product is considered one of the most useful. Haddock contains Omega-3, which prevents malignant cell degeneration and prevents the development of oncology.
These fatty acids are indispensable for patients with rheumatoid arthritis, as they significantly reduce pain and prevent complications. The health benefits of the product:
- Activates protein metabolism, strengthens the immune system.
- Replenishes iodine deficiency in the body
- Improves brain function
- Promotes the formation of red blood cells and DNA
- Improves the functioning of the digestive, cardiovascular system, lungs
- Promotes healthy bone and joint formation
- Controls the level of cholesterol in the body
- Slows down the aging process
- Improves vision
- It has a rejuvenating effect
With regular consumption of haddock meat, there will be no need to introduce medicamental fish oil into the body. Before introducing haddock into the child’s diet, a pediatrician’s consultation is recommended.
For elderly people, the use of this marine product will help strengthen joints, partially relieve pain from arthrosis and arthritis.
How long does it take for a fish to cook in the oven?
The time of baking haddock in the oven depends on the size of the product and the baking temperature. The optimal temperature for cooking haddock is 200 degrees. However, there are several recipes in which you should bake fish at lower temperatures.
- Cook small pieces of fish (up to 100 g) at a temperature of 200 degrees for about 20 minutes, at a lower temperature – 25 minutes.
- Cook medium pieces of fish (up to 150 g) at a temperature of 200 degrees for about 30 minutes, at a lower temperature – 40 minutes.
- Bake large pieces of fish (more than 150 g) at a temperature of 200 degrees for about 35 minutes, at a lower temperature for 45 minutes.
Do you flip fish when baking?
You do not need to turn the fish over during the baking process, pour olive oil over the fish to form a crust. Preheat the oven to 200 ° C, cook for 20 minutes to 40 minutes – depending on the size of haddock. You can bake the fish whole or in pieces. In any case, there is no need to turn the product over.
If you are in doubt about the readiness of haddock, just cook it in foil. Take the fish, make incisions in it or cut it into pieces. Next, add spices and a little olive oil. Wrap the foil tightly and put the fish in the oven. So it will prepare well from all sides!
Can I bake fish without foil?
You can safely bake fish in the oven and without foil. Then you need to observe some factors: use dense dishes (enameled or cast iron), put a bowl of water under the bottom.
Foil is not the only guarantee that the fish will bake evenly. Do not pour seasonings on the bottom of the pan so the fish will burn to the bottom.
The easiest way to cook haddock is to roast it.
Is it worth covering haddock with a lid or not?
The answer to the question is quite simple – worth it. If you cover the fish with a lid, it will be cooked in its juice. Accordingly, the chance to preserve the beneficial properties of haddock becomes higher. Also, the fish will cook faster.
What is the 10-minute rule for cooking fish?
There is a way to cook fish in 10 minutes. Cooks call this technique the “10-minute rule.” Cooking fish for too long makes the product dry and tasteless. To cook the fish efficiently and not over-dry – measure the thickness of the piece.
Roast the fish for 10 minutes for each centimeter. If the thickness of your piece of fish is 1 cm, roast the fish on both sides for 10 minutes.
You can apply the 10-minute rule for any cooking option, whether it’s just frying in a frying pan, grilling, steaming, or baking in foil. If you bake fish in foil, add another 5 minutes to the cooking time.
This remark also applies to the preparation of fish with sauce.
How long to bake haddock at 400
A significant component of successful fish cooking is temperature. Grilled fish should be cooked at an average temperature of about 400-450 degrees Fahrenheit. The main thing is not to put the haddock on the grill until it warms up enough.
How long to cook haddock in the oven
The cooking time of haddock depends on the thickness of the fish and the cooking method. If you use a frying pan, the cooking time is reduced. An open fire brings the dish to readiness faster.
However, there is a significant disadvantage – the fish may not be soaked to the end. If we are talking about cooking in the oven, then the cooking time increases. For fish, this is about 40 minutes.
The thickness of the fillet steak also plays a significant role.
Carefully study the fish before buying. The packaging date should not exceed 6 months. Signals that should convince you to buy a product: cloudy drops or crumpled fillets. These signals make it clear that the fish has already been defrosted and re-frozen.
Carefully inspect the gills. There should be no mucus on them. The color of a high-quality fresh product ranges from pink to red. Gray or black gills suggest that the haddock has already deteriorated.
Also, fresh fish have smooth and shiny scales. If storage conditions are violated, it loses its luster and darkens.
Haddock Preparation Tips:
- defrost frozen fish at room temperature
- starts to clean the fish from the tail
- fully peeled fresh fillets should be white
- rinse the cleaned fish with cold water after cleaning
- remove the insides of the fish with a spoon
- check if the gallbladder has burst
- before baking, remove the dark film from the abdomen
- Season the fish with salt and pepper
- use Ritz crackers instead of the panko bread crumbs for better taste
How to cook haddock in the oven
The most optimal way is to cook haddock in the oven. Fish goes well with lemon, fruit reveals the taste of the product and adds a delicate aroma.
Due to the high acid content in lemon, it prevents the dish from being dry. For this recipe you will need the following ingredients:
- haddock fillets – 1 pc.
- champignons – 200 g
- cheese – 200 g
- onion – 2 pcs .
- mayonnaise – 2 tablespoons
- lemon – 1 pc.
- salt and pepper
- vegetable oil
Step-by-step cooking instructions:
- Clean the haddock fillets, wash it and cut it into pieces.
- Peel the onion and cut it into rings.
- Wash the mushrooms, sort them and clean them.
- Roast the vegetables in a frying pan in olive oil, you can add spices.
- Grate the cheese and add it to the cooled vegetables.
- Take the haddock fillets, add spices and drop a little lemon juice.
- Put the mushroom filling on one half, cover the other half and gently smear with mayonnaise.
- Preheat the oven to 200 degrees, place the fish on a baking sheet and bake until fish begins to flake easily with a fork.
- Season the baked haddock with salt and pepper
Classic Baked Haddock recipe
You can quickly and deliciously bake haddock in the oven. It is a classic recipe for cooking a fish casserole. You will need the following ingredients:
- haddock fillets – 760-800 g
- bread crumbs or crushed ritz crackers – a piece of 70-80 g
- water and sour cream – ½ tbsp
- nutmeg – 3-4 pinches
- salt
Step-by-step cooking instructions:
- Wash, clean, dry, and butcher haddock fillets. Leave only the soft fillet.
- Take the bread crumbs. Fill with water or fish broth.
- Take bread and fish fillets, chop in a blender. Grind everything into a single mass. You can also use other grinding devices.
- Add salt, pepper, necessary seasonings, and nutmeg to the minced fish. Add sour cream and mix everything well.
- Put the minced meat on a baking sheet. Bake the fish casserole at a temperature of 170-175 degrees for about 30 minutes.
Cool the baked haddock casserole. Transfer cooked dish to the plates. Crispy baked haddock is done!
Serve with garlic or cheese sauce. In addition to the treat, use white garlic sauce or store-bought cheese sauce. As a side dish, use potatoes or peas.
Baked haddock recipe in sour cream sauce
Haddock goes perfectly with different sauces. Sauces make the fish tender and juicy. A great option for cooking haddock is baking in sour cream sauce. You will need the following ingredients:
- haddock fillets – 900-950 g
- sour cream – 270-300 g
- onion – 2 pcs.
- lemon – ½ pcs.
- flour – 3.5-4 tbsp.
- cream fat – 55-60 g
- salt
- herbs
Step-by-step cooking instructions:
- Prepare the container – it should be dense and deep. Lubricate the container with butter.
- Prepare the haddock fillet, dry with napkins, and remove the bones.
- Cut the fillet into pieces and pour a little lemon juice.
- Salt haddock on both sides, sprinkle with herbs.
- Leave the fillet to stand for a couple of hours. Lemon juice, salt, and spices should soak the pieces.
- Preheat the oven to 200 degrees. Bake the container with haddock for about 30 minutes. Do not use foil, leave the fish open.
- Make the sour cream sauce for baked haddock – mix the fatty sour cream, flour, and spices.
- Remove the fish container from the oven when the fillet turns white. Add the sour cream sauce to the haddock and bake until fish begins to flake easily with a fork for another 10 minutes.
You can sprinkle the finished dish with grated cheese. For a beautiful presentation – divide the fillet into pieces, add herbs.
Nutritional value
Haddock is a fish with a rich nutritional composition. Her fillet is the perfect combination of a large amount of protein and a small portion of fat. Only 100 grams of fresh fillet contains 76 kcal, 17.5 g of protein, and 1 gram of fat. Haddock contains carbohydrates, vitamins, minerals, and minerals. Chemical composition:
- Calcium
- Potassium
- Selenium
- Magnesium
- Sodium
- Phosphorus
- Iron
- Iodine
- Chrome
- Cobalt
- Copper
- Fluorine
- Vitamins A, B1, B2, C, E, B3(PP)
The product is rich in polyunsaturated fatty acids. The human body is not able to produce these fats on its own. Haddock contains vitamin A, which is a natural antioxidant. B vitamins regenerate cells and tissues, are responsible for the health of hair and skin.
Summary
Cooking fish is a complex process. The main task is to properly and thoroughly process the fish, remove scales and bones. It is also important to choose fresh fish, with the right white color and smell.
Remember that fresh fish without freezing can be stored for no more than 50 hours. Then it acquires a yellow tint and an unpleasant rotten smell. You should not take such a product.
Haddock is a beneficial and low-calorie fish, it has several valuable substances. Many recipes help to reveal the rich taste of fish.
The best way to cook is baking.
It is also important to remember that fish goes well with lemon, which prevents the possible drying of fish.