Haddock – Nutritional Value, Health Benefits, Recipes

The haddock (Melanogrammus aeglefinus) is a saltwater ray-finned fish from the family Gadidae, the true cods. It is the only species in the monotypic genus Melanogrammus. It is found in the North Atlantic Ocean and associated seas where it is an important species for fisheries, especially in northern Europe where it is marketed fresh, frozen and smoked; smoked varieties include the Finnan haddie and the Arbroath smokie.

Haddock is a type of codfish with white, lean and flaky flesh. The flakes are finer than those of Atlantic cod, and unlike cod, the haddock has a thin layer of connective tissue covering the flesh. This makes it firmer and more tender than cod, with a sweeter taste. The tender, firm and consistent meat and the sweet taste make haddock many people’s first choice for fish and chips.

Haddock is rich in proteins and vitamin B, as well as many healthy minerals, such as selenium.

Haddock has a very versatile taste and can be prepared in many different ways. It can be fried, grilled, poached, baked and deep-fried. Smoked haddock is also extremely good. In the Faroe Islands, haddock and other fish are also wind-dried, and haddock is considered a delicacy for this special form of Faroese food preparation.

Haddock fish facts and health benefits Quick Facts
Name: Haddock fish facts and health benefits
Scientific Name: Melanogrammus aeglefinus
Origin Found in North Atlantic Ocean
Colors Dark gray
Shapes Length: 38-69 cm
Flesh colors White
Calories 135 Kcal./cup
Major nutrients Vitamin B-12 (132.92%)
Isoleucine (95.69%)
Lysine (95.36%)
Tryptophan 88.64%)
Threonine (86.48%)
Health benefits Maintenance of cells, Strengthen immunity, Balance fluid, Assist digestion, Function of brain

Haddock fish Scientific Classification

Scientific Name: Melanogrammus aeglefinus

Rank Scientific Name & (Common Name)
Kingdom Animalia
Phylum Chordata
Sub phylum Vertebrata
Infra phylum Gnathostomata
Subkingdom Bilateria
Infrakingdom Deuterostomia
Superorder Paracanthopterygii
Order Gadiformes
Family Gadidae
Subfamily Gadinae
Genus Melanogrammus Gill
Species Melanogrammus aeglefinus
Class Actinopterygii
Sub Class Neopterygii
Super Class Osteichthyes
Infraclass Teleostei

Haddock fish (Melanogrammus aeglefinus) also known as seed haddock, offshore hake and Finnan haddock is the salt water fish belonging to the Gadidae family. They are mostly found in North Atlantic Ocean on the depth of 40-33 m (131-436 ft). It also survives in the temperature between 36 to 50 °F (2-10°C). Young haddock lives in shallow water. It range from 38-69 cm long and weighs about 0.9-1.8 kg. The body color is dark gray with silvery belly and white flesh. They are carnivore and feed on mollusks, sea urchins, sea stars, fish eggs, worms, shellfish and crabs. Spiny dogfish, cod, skate, monkfish, sea raven, halibut and seals are natural enemies. They have the lifespan of 10 years.

Population Status

  • There are two stocks of haddock: Georges Bank and Gulf of Maine stocks. According to the most recent stock assessments:
    • The Georges Bank stock is not overfished and is not subject to overfishing (2019 stock assessment). Summary stock assessment information can be found on Stock SMART.
    • The Gulf of Maine stock is not overfished and is not subject to overfishing (2019 stock assessment). Summary stock assessment information can be found on Stock SMART.

Appearance

  • Haddock are a member of the cod family, but they are smaller than Atlantic cod.
  • They can be distinguished by a black “thumbprint” found on each side of their body.
  • Their skin is also less mottled than cod.

Biology

  • Haddock are a fast-growing species that typically range between 1 and 3 feet long at maturity.
  • They can live for 10 or more years, although NOAA Fisheries scientists typically catch haddock that are between 3 and 7 years old.
  • They generally weigh between 2 and 7 pounds.
  • Haddock begin to reproduce between the ages of 1 and 4 years old and at 10.5 to 11.7 inches long.
  • They spawn between January and June on eastern Georges Bank, to the east of Nantucket Shoals and along the Maine coast over rock, gravel, sand, or mud bottoms.
  • Haddock are very productive. Every year, an average-sized female produces around 850,000 eggs, and larger females can produce up to 3 million eggs.
  • Females release their eggs in batches near the ocean floor, where a courting male fertilizes them.
  • Once fertilized, eggs rise to the surface where they drift with ocean currents.
  • Newly hatched haddock remain near the surface for several months before they settle to the bottom.
  • Haddock feed on a variety of bottom-dwelling animals, including mollusks, worms, crustaceans, sea stars, sea urchins, sand dollars, brittle stars, and occasional fish eggs.
  • Adults sometimes eat small fish, especially herring.
  • Spiny dogfish, skates, and many groundfish species (cod, pollock, cusk, hake, monkfish, halibut, and sea raven) prey on juvenile haddock. Gray seals also prey on haddock.

Where They Live

  • Haddock are found on both sides of the North Atlantic. In the western North Atlantic, they’re found from Newfoundland to Cape May, New Jersey, and are most abundant on Georges Bank and in the Gulf of Maine.

Fishery Management

  • There are two stocks of haddock in U.S. waters, the Gulf of Maine and Georges Bank stocks.
  • NOAA Fisheries and the New England Fishery Management Council manage Gulf of Maine haddock; NOAA Fisheries and the New England Fishery Management Council collaborate with Canada to jointly manage Georges Bank haddock, because the stock spans both glasses of water.
  • Haddock, along with other groundfish in New England waters, are managed under the Northeast Multispecies Fishery Management Plan, which includes:
    • Permitting requirements for commercial vessels.
    • Separate management measures for recreational vessels.
    • Time/Area Closures to protect spawning fish and habitat.
    • Minimum fish sizes to prevent the harvest of juvenile fish.
    • Annual catch limits, based on best available science.
    • An optional sector (catch share) program can be used for cod and other groundfish species. The sector program allows fishermen to form harvesting cooperatives and work together to decide when, where, and how they harvest fish.

Harvest

  • Commercial fishery:
    • In 2019, commercial landings of haddock totaled more than 19.2 million pounds and were valued at $18.9 million, according to the NOAA Fisheries commercial fishing landings database.
  • Gear types, habitat impacts, and bycatch:
    • Haddock are commonly harvested using trawl nets, gillnets, bottom longlines, and rod and reel.
    • Gillnets, longlines, and rod and reel used to harvest haddock have little to no impact on habitat.
    • Areas closures and gear restrictions reduce habitat impacts from trawl nets.
    • Fishermen follow management measures to designed to reduce interactions with marine mammals, including gear modifications, seasonal closures, and use of marine mammal deterrents.
  • Recreational fishery:
    • Haddock are highly prized by recreational fishermen. Recreational vessels make up a significant proportion of the harvest in the Gulf of Maine.
    • Haddock are commonly harvested by anglers fishing offshore waters with bait. Fishing occurs year-round.
    • In 2019, recreational anglers landed more than 1.8 million pounds, according to the NOAA Fisheries recreational fishing landings database.
    • Regulations include seasons, minimum fish sizes and possession limits.

Cod vs. Haddock Identification

Cod and Haddock both belong to the same Gadidae family. They have a similar body shape, the Atlantic Cod and the Haddock share their habitat in the northern Atlantic. They’re found from the Bay of Biscay, the North Sea, the Barents Sea, off the Faroe Islands, Iceland and in the United States, they’re found south to Cape Hatteras, Cape Cod and the Grand Banks. (The the Pacific cod is found in the northern Pacific Ocean). Both bottom feeders have a chin barbel.

But Cod and Haddock have different sizes, lateral lines, dorsal fins and body color.

Size: Haddock are much smaller than Cod. Cod can grow up to 1 meter (40 in) long and there’s record cod of 2 meter (80 in) with more than 90kg (200lb). Haddock are rarely over 80 cm (31 in). The biggest Haddock caught was just under 1 meter (40 in) weighing 11kg (25 pounds). Cod have a fatter and rounder body shape than Haddock.

Lateral lines: the lateral lines of both fish are slightly different. Haddock has a distinctive black lateral line. Between the lateral line and the pectoral fin, it also has an oval black blotch, sometimes called the Devil’s thumbprint. Cod have a white or cream line.

Dorsal fins: Haddock has a long, pointed front dorsal fin. Cod has a round dorsal fin.

Body color: the color of both fish is different too. Depending on the waters Cod inhabit, they have speckled, gray-green to reddish-brown skin. Haddock has a dark grey-brown to the nearly black upper side. Both fish have a silvery-white belly.

Nutritional value of Fish, haddock, cooked, dry heat

Serving Size:1 fillet, 150 g

Calories 135 Kcal. Calories from Fat 7.38 Kcal.

Proximity Amount % DV
Water 119.47 g N/D
Energy 135 Kcal N/D
Energy 567 kJ N/D
Protein 29.98 g 59.96%
Total Fat (lipid) 0.82 g 2.34%
Ash 2.34 g N/D
Minerals Amount % DV
Calcium, Ca 21 mg 2.10%
Iron, Fe 0.32 mg 4.00%
Magnesium, Mg 39 mg 9.29%
Phosphorus, P 417 mg 59.57%
Potassium, K 526 mg 11.19%
Sodium, Na 392 mg 26.13%
Zinc, Zn 0.6 mg 5.45%
Copper, Cu 0.039 mg 4.33%
Manganese, Mn 0.019 mg 0.83%
Selenium, Se 47.5 µg 86.36%
Vitamins Amount % DV
Water-soluble Vitamins
Vitamin B1 (Thiamin) 0.034 mg 2.83%
Vitamin B2 (Riboflavin) 0.104 mg 8.00%
Vitamin B3 (Niacin) 6.178 mg 38.61%
Vitamin B5 (Pantothenic acid) 0.741 mg 14.82%
Vitamin B6 (Pyridoxine) 0.491 mg 37.77%
Vitamin B9 (Folate) 20 µg 5.00%
Folic Acid 0 µg N/D
Folate, food 20 µg N/D
Folate, DEF 20 µg N/D
Choline 119.4 mg 21.71%
Vitamin B-12 (Cobalamine) 3.19 µg 132.92%
Fat-soluble Vitamins
Vitamin A, RAE 32 µg 4.57%
Vitamin A, IU 93 IU N/D
Retinol 32 µg N/D
Vitamin E (alpha-tocopherol) 0.82 mg 5.47%
Vitamin D (D2 + D3) 0.9 µg N/D
Vitamin D3 (cholecalciferol) 0.9 µg N/D
Vitamin D 34 IU N/D
Vitamin K (phylloquinone) 0.1 µg 0.08%
Lipids Amount % DV
Fatty acids, total saturated 0.166 g N/D
Lauric acid (dodecanoic acid) 12:00 0.003 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.007 g N/D
pentadecanoic acid (15:00) 0.002 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.116 g N/D
Margaric acid (heptadecanoic acid) 17:00 0.002 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.037 g N/D
Fatty acids, total monounsaturated 0.111 g N/D
Myristoleic acid 14:1 (tetradecenoic acid) 0.002 g N/D
Palmitoleic acid 16:1 (hexadecenoic acid) 0.007 g N/D
Heptadecenoic acid 17:1 0.012 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.072 g N/D
Gadoleic acid 20:1 (eicosenoic acid) 0.009 g N/D
Erucic acid 22:1 (docosenoic acid) 0.003 g N/D
Nervonic acid (Tetracosenoic acid) 24:1 c 0.007 g N/D
Fatty acids, total polyunsaturated 0.306 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.029 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.003 g N/D
18:04 0.003 g N/D
20:2 n-6 c,c 0.002 g N/D
20:3 undifferentiated 0.003 g N/D
20:4 undifferentiated 0.017 g N/D
20:5 n-3 (EPA) 0.076 g N/D
22:04 0.002 g N/D
22:5 n-3 (DPA) 0.009 g N/D
22:6 n-3 (DHA) 0.164 g N/D
Fatty acids, total trans 0.007 g N/D
Cholesterol 99 mg N/D
Amino acids Amount % DV
Tryptophan 0.39 g 88.64%
Threonine 1.522 g 86.48%
Isoleucine 1.6 g 95.69%
Leucine 2.823 g 76.38%
Lysine 3.189 g 95.36%
Methionine 1.029 g N/D
Cystine 0.373 g N/D
Phenylalanine 1.356 g N/D
Tyrosine 1.171 g N/D
Valine 1.79 g 84.75%
Arginine 2.078 g N/D
Histidine 1.023 g 83.04%
Alanine 2.1 g N/D
Aspartic acid 3.556 g N/D
Glutamic acid 5.184 g N/D
Glycine 1.668 g N/D
Proline 1.228 g N/D
Serine 1.416 g N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/ 

Health benefits of Haddock fish

Haddock has a high content of protein and a low amount of fat. It is loaded with Omega-3 polyunsaturated fatty acids which provide various benefits. It slows down the formation of cancer as well as tumors. It also lowers the pain caused due to rheumatoid arthritis. Additionally, it triggers fetus development in pregnant women. It lowers LDL cholesterol and the chances of heart ailments. Haddock is loaded with Vitamins that assist in normal functions. Vitamin helps to prevent eye ailments. Calcium, magnesium, and phosphorus help to maintain teeth and bone health. Additionally, magnesium has a positive impact on regulating blood pressure. Phosphorus is essential for the function of kidneys.

  1. Maintenance of cells

Vitamin is required for various cells in the body. Vitamin B12 is essential for the maintenance, repair, and formation of red blood cells. It also maintains nerve health in the body. (1)

  1. Strengthen immunity

Protein is integral for stronger immunity. The self-defense mechanism prevents diseases and infections due to the presence of antibodies. It eliminates or deactivates foreign elements such as antigens from the body. (2)

  1. Balance fluid

It balances the fluid in the body. The adequate amount of protein in a cell balances the water content which is present in it. The drops in protein level imbalances fluid that results in acidity deviation. An imbalance of fluid in the blood leads to the flow of fluid in blood vessels. The balance of fluid assists the functions of nerve and muscle cells. (3)

  1. Assist digestion

Phosphorus is vital for effective digestion. It promotes the digestion of niacin and riboflavin which helps to metabolize energy to emotional and neurological response systems. Phosphorus is associated with diarrhea, constipation, indigestion, and bowel movements. It eliminates toxins from the body as well. (4)

  1. Function of brain

Phosphorus is vital for the brain cells to perform various functions. An adequate amount of phosphorus ensures cognitive development and growth as well as brain function. The study shows that deficiency of phosphorus is associated to lower chances of cognitive malfunction or conditions such as dementia and Alzheimer’s disease. (5)

  1. Lowers bad cholesterol

The high intake of niacin lowers the level of LDL cholesterol and increases HDL cholesterol. This helps to prevent the artery wall thickening as well as the conditions such as atherosclerosis. (6)

  1. Skin conditions

Vitamin B6 is essential for the maintenance of skin health and treats the skin conditions such as dandruff, eczema, acne, dandruff, dry skin and hair loss. It also treats ailments such as psoriasis and melanoma. (7)

  1. Reduce stress

Pantothenic acid lowers stress and mental problems such as depression and anxiety that promotes the mental fitness. It is essential for the regulation of hormones that is the cause of mental conditions. (8)

  1. Sugar level

The low presence of potassium leads to a drop in blood sugar which could cause headache, sweating, trembling, weakness and nervousness. The intake of sodium and potassium chloride helps to provide relief from these conditions. The normal level of potassium in diabetic patients lowers the risk of unstable plunges and spikes in glucose as well as the level of insulin by maintaining the level of sugar in the body. (9)

  1. Relax muscles

Potassium is vital for the contraction of muscles. An adequate amount of potassium is essential for the relaxation and contraction of muscles. It maintains the function of nerves and optimal muscles. (10)

Precautions                                                                                                 

Due to the mercury content in fish, it should be consumed in limited amounts.

How to Eat         

  • It is smoked, dried, canned, and frozen.
  • It is mostly used in chips and British fish.
  • It is included in supper.

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Other Facts        

  • The largest Haddock measures about 44 inches long and weighs 37 pounds.
  • The body has scaled with thick mucus.
  • Young fish have lengthy migratory routes in comparison to adults.
  • Spawning occurs from January up to June.
  • Females lay from 850 to 3 million eggs in a season.
  • The young haddock resides in shallow waters.
  • The small haddock weighs from 3 to 17 pounds.

Precautions 

  • The consumption of sea fish if one is trying to reduce inflammatory diseases such as heart disease.
  • Farmed ones contain arsenic that leads to arsenic poisoning.
  • Seafood should be cooked safely in order to prevent foodborne illness.
  • Pregnant women, young children, older adults, people having lower stomach acid and compromised immune systems (HIV/AIDS, liver disease, cancer, diabetes, gastrointestinal disorders, people taking steroids, chemotherapy, or immune system) are prone to higher risk.
  • It might be contaminated with bacteria such as Vibrio parahaemolyticus, Vibrio vulnificus, and other bacteria relate to land use, sewage discharges, runoff, etc. These microorganisms occur naturally in warm coastal waters which could cause even death or serious illness in individuals who are at higher risk.
  • Listeria monocytogenes could cause a serious foodborne illness known as listeriosis.
  • The virus Hepatitis A could survive in light cooking. So one should consume it after being properly cooked.
  • Fish could have toxins that could cause illness such as ciguatoxin and scombrotoxin, or histamine poisoning.
  • Sea fish is related to Scombrotoxin (histamine) which develops when fish is not kept cold enough. The symptoms develop quickly and also disappear completely within 24 hours.
  • The flesh of tropical marine fishes might cause ciguatera poisoning experiencing gastrointestinal maladies that could last for several days, weakness in arms and legs, and reversal inability to differentiate between cold and hot. The symptoms could persist for weeks.
  • Farmed seafood results in to increase in inflammation leading to weight gain, arthritis, and heart diseases.
  • The imbalance ratio of Omega-6 and Omega-3 causes heart disease and hypertension.
  • Seafood and fish in farms have polychlorinated biphenyls (PCBs), organophosphorus (OPs), organochlorine (OC), trifluralin pesticides, and hexachlorobenzene (HCB) causing diseases or even death.
  • The seafood has a high content of mercury, which may lead to mercury toxicity.
  • Consume it in moderate amounts. So consume it with caution or Avoid consuming it raw.
  • Some people might get allergic reactions. So avoid it.
  • It has a high chance of contamination.
  • One should limit its intake.
  • Consult the doctor by pregnant women and children before consuming it. Children and pregnant women should avoid it because the high content of mercury might cause a negative impact on the development of the nervous system of a fetus.
  • Seafood or fish have purines in it which is harmful to people having purine-related problems. Excess purines result in an excess buildup of uric acid that could lead to the formation of kidney stones as well as gout.

References