This simple broiled haddock is seasoned with a bit of soy sauce, freshly squeezed lemon juice, and fresh parsley.
The fish is broiled and basted with the soy sauce and vegetable oil mixture and then it's served with the lemon and parsley sauce.
Since the fish is basted with a soy sauce-vegetable oil mixture, it's not a low-fat option but definitely a great lower-fat option that takes mere minutes to prepare.
- 1 pound haddock fillets, rinsed and patted dry
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 teaspoons soy sauce
- 2 tablespoons vegetable oil
- 2 tablespoons lemon juice
- 1 tablespoon chopped fresh parsley
- Cut rinsed and patted dry haddock fillets into serving pieces. Sprinkle with salt and pepper and set aside.
- In a small bowl, combine the soy sauce and vegetable oil.
- Arrange the fish pieces on an oiled broiler rack. Broil for about 3 minutes, or until lightly browned, basting frequently with the soy sauce-oil mixture.
- Carefully turn the fillets and broil for about 3 minutes longer, basting with more soy sauce-oil mixture. Actual cooking times may vary depending on the thickness of the fillets. Test for doneness by checking that the fish flakes easily and the flesh is a white opaque color.
- Place fish on a warm platter.
- In a saucepan, combine remaining soy sauce-oil mixture with any drippings from the broiler pan. Bring to a simmer. Add lemon juice and parsley. Pour over fish.
- Serve immediately accompanied by sliced tomatoes and a salad of mixed greens. Rice pilaf would be another good side dish to serve with the fish.
So What Exactly Is Haddock?
Haddock is a saltwater fish found in the North Atlantic Ocean. Haddock is fished year-round and can reach lengths of 3 feet 7 inches. It's a popular food fish that is sold fresh, smoked, frozen, dried and even canned. Unlike cod, to which it is related, haddock does not salt well so you will rarely if ever find it in that form.
When purchasing haddock, look for firm fillets that are translucent and not opaque until they are cooked.
More Haddock Recipes
Panko-Crusted Oven-Fried Haddock Recipe: Haddock fillets are dipped in a seasoned egg mixture and coated with panko bread crumbs. Baking the fish lightens the calorie load. Serve them with tartar sauce or remoulade sauce and baked French fries or roasted potatoes.
Haddock Gratin with Mushroom Cream Sauce Recipe: This baked fish casserole of sorts features a haddock fillets topped with a creamy fresh mushroom sauce and grated cheese.
|Nutritional Guidelines (per serving)|
|Total Fat||8 g|
|Saturated Fat||1 g|
|Unsaturated Fat||5 g|
|Dietary Fiber||0 g|