Simple & Delicious Broiled Haddock: A Quick Weeknight Dinner Recipe
Broiled haddock is a fantastic option for a quick, healthy, and delicious weeknight meal. It’s incredibly simple to prepare, requiring minimal ingredients and cooking time. This recipe focuses on bringing out the natural flavor of the haddock while adding a touch of brightness with lemon and herbs. Perfect for busy individuals and families looking for a nutritious and satisfying dinner!
## Why Choose Broiled Haddock?
Haddock is a mild, white fish that’s low in fat and high in protein. It’s a great source of essential nutrients like selenium, vitamin B12, and omega-3 fatty acids. Broiling is a cooking method that uses direct heat from above, which cooks the fish quickly and evenly, resulting in a moist and flaky texture. Here’s why broiling haddock is a winner:
* **Quick Cooking Time:** Broiling only takes a few minutes, making it ideal for busy weeknights.
* **Healthy:** Broiling requires little to no added fat, making it a healthy cooking method.
* **Simple:** The recipe uses minimal ingredients and straightforward steps.
* **Delicious:** The simple flavors enhance the natural taste of the haddock.
* **Versatile:** You can easily customize the recipe with your favorite herbs and spices.
## Ingredients You’ll Need
This recipe calls for just a handful of ingredients, most of which you probably already have in your pantry:
* **Haddock Fillets:** 4 (6-8 ounce) haddock fillets, skin on or off (your preference)
* **Olive Oil:** 2 tablespoons, extra virgin
* **Lemon:** 1 medium, juiced and zested
* **Garlic:** 2 cloves, minced
* **Fresh Parsley:** 2 tablespoons, chopped
* **Dried Oregano:** 1/2 teaspoon
* **Salt:** 1/2 teaspoon, or to taste
* **Black Pepper:** 1/4 teaspoon, or to taste
* **Optional Garnishes:** Lemon wedges, fresh parsley sprigs
## Equipment You’ll Need
* **Broiler:** Set to high
* **Baking Sheet:** Preferably one with a broiler-safe rack
* **Small Bowl:** For mixing the marinade
* **Tongs or Spatula:** For handling the fish
* **Lemon Zester:** Optional, but helpful for zesting the lemon
* **Lemon Juicer:** Optional, but makes juicing easier
## Step-by-Step Instructions for Perfect Broiled Haddock
Follow these easy steps to create perfectly broiled haddock every time:
**Step 1: Prepare the Haddock Fillets**
* **Rinse and Pat Dry:** Gently rinse the haddock fillets under cold water and pat them dry with paper towels. This removes any excess moisture and helps the fish to brown nicely.
* **Check for Bones:** Run your fingers along the surface of the fillets to check for any remaining pin bones. Use tweezers or pliers to remove them. Removing bones ensures a more pleasant eating experience.
**Step 2: Make the Marinade**
* **Combine Ingredients:** In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, chopped parsley, dried oregano, salt, and pepper. This marinade will infuse the haddock with flavor and keep it moist during broiling. The acidity of the lemon juice also helps to tenderize the fish.
**Step 3: Marinate the Haddock**
* **Coat the Fillets:** Place the haddock fillets on the baking sheet (or broiler-safe rack). Pour the marinade over the fillets, ensuring they are evenly coated. Gently rub the marinade into the fish with your fingers.
* **Marinating Time:** Let the haddock marinate for at least 15 minutes, or up to 30 minutes, in the refrigerator. Longer marinating times will result in a more flavorful fish. However, avoid marinating for too long (over an hour), as the acidity of the lemon juice can start to break down the fish.
**Step 4: Prepare the Broiler**
* **Preheat the Broiler:** Preheat your broiler to high. Make sure your oven rack is positioned about 4-6 inches from the broiler element. The distance from the heat source is crucial for even cooking and preventing the fish from burning. If your broiler has high and low settings, use the high setting for quicker cooking.
**Step 5: Broil the Haddock**
* **Place in Broiler:** Carefully place the baking sheet with the marinated haddock under the preheated broiler.
* **Broiling Time:** Broil for 5-8 minutes, or until the haddock is opaque and flakes easily with a fork. The exact cooking time will depend on the thickness of the fillets and the strength of your broiler. Keep a close eye on the fish to prevent it from burning. A general rule of thumb is to broil for 5-6 minutes per inch of thickness.
* **Check for Doneness:** The fish is done when it turns from translucent to opaque and easily flakes with a fork. You can also use a meat thermometer to check the internal temperature, which should reach 145°F (63°C).
**Step 6: Serve and Enjoy**
* **Remove from Broiler:** Carefully remove the baking sheet from the broiler using oven mitts.
* **Garnish (Optional):** Garnish the broiled haddock with lemon wedges and fresh parsley sprigs for a pop of color and flavor.
* **Serve Immediately:** Serve the broiled haddock immediately with your favorite sides.
## Tips for Perfect Broiled Haddock
* **Choose Fresh Haddock:** The fresher the haddock, the better the flavor. Look for fillets that are firm, moist, and have a mild, sea-like smell. Avoid fish that smells fishy or ammonia-like.
* **Don’t Overcook:** Haddock can dry out easily if overcooked. Pay close attention to the broiling time and check for doneness frequently. Overcooked haddock will be tough and dry.
* **Use a Broiler-Safe Rack:** Using a broiler-safe rack allows hot air to circulate around the fish, resulting in more even cooking and a crispier top. If you don’t have a broiler-safe rack, you can broil the fish directly on the baking sheet, but be sure to flip it halfway through cooking.
* **Adjust Broiling Time:** The broiling time will vary depending on the thickness of the haddock fillets and the strength of your broiler. Thicker fillets will require longer broiling times. Start with the lower end of the time range and check for doneness frequently.
* **Broiling with Skin On:** Broiling the haddock with the skin on helps to keep the fish moist and flavorful. The skin will also become crispy and delicious. If you prefer, you can remove the skin after broiling.
* **Add Butter (Optional):** For extra richness, you can add a pat of butter to each haddock fillet just before broiling.
* **Experiment with Flavors:** Don’t be afraid to experiment with different herbs and spices. Some other great options include dill, thyme, rosemary, paprika, and garlic powder.
* **Keep an Eye On It:** Broiling happens quickly, so keep a close eye on the haddock to prevent it from burning. If it starts to brown too quickly, lower the oven rack or reduce the broiling time.
## Variations and Customizations
This simple broiled haddock recipe is a great starting point. Feel free to customize it with your favorite flavors and ingredients.
* **Lemon-Pepper Haddock:** Skip the oregano and increase the amount of black pepper for a zesty and flavorful dish.
* **Garlic-Herb Haddock:** Add a teaspoon of garlic powder and a mix of your favorite dried herbs (such as thyme, rosemary, and dill) to the marinade.
* **Spicy Haddock:** Add a pinch of red pepper flakes to the marinade for a touch of heat.
* **Parmesan-Crusted Haddock:** Sprinkle grated Parmesan cheese over the haddock fillets before broiling for a crispy and cheesy topping.
* **Mediterranean Haddock:** Add chopped sun-dried tomatoes, Kalamata olives, and feta cheese to the marinade for a Mediterranean-inspired dish.
* **Blackened Haddock:** Use a blackened seasoning blend instead of the herbs and spices for a Cajun-inspired flavor.
* **Broiled Haddock with Vegetables:** Add sliced bell peppers, onions, and zucchini to the baking sheet alongside the haddock fillets for a complete and healthy meal.
## Serving Suggestions
Broiled haddock pairs well with a variety of side dishes. Here are a few ideas:
* **Roasted Vegetables:** Roasted asparagus, broccoli, Brussels sprouts, or sweet potatoes.
* **Steamed Vegetables:** Steamed green beans, peas, or carrots.
* **Salad:** A simple green salad or a more elaborate salad with roasted vegetables and a vinaigrette dressing.
* **Rice:** White rice, brown rice, or wild rice.
* **Quinoa:** A healthy and protein-rich alternative to rice.
* **Potatoes:** Mashed potatoes, roasted potatoes, or baked potatoes.
* **Lemon Wedges:** Serve with extra lemon wedges for squeezing over the fish.
* **Tartar Sauce:** Homemade or store-bought tartar sauce.
## Nutritional Information (Approximate)**
*Per serving (1 haddock fillet):
* Calories: Approximately 250-300
* Protein: 35-40 grams
* Fat: 8-12 grams
* Carbohydrates: 2-3 grams
*Note: Nutritional information may vary depending on the specific ingredients used and serving size.
## Storing Leftovers
Leftover broiled haddock can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm in a skillet over low heat or in the microwave. Be careful not to overcook it, as it can become dry. You can also flake the leftover haddock and use it in salads, sandwiches, or fish tacos.
## Conclusion
Broiled haddock is a simple, healthy, and delicious meal that’s perfect for busy weeknights. With just a few ingredients and a few minutes of cooking time, you can have a flavorful and satisfying dinner on the table. So, give this recipe a try and enjoy the taste of perfectly broiled haddock!
## Frequently Asked Questions (FAQ)
**Q: Can I use frozen haddock fillets?**
A: Yes, you can use frozen haddock fillets. Make sure to thaw them completely before marinating and broiling. Pat them dry with paper towels to remove any excess moisture.
**Q: Can I use a different type of fish?**
A: Yes, you can substitute haddock with other white fish such as cod, tilapia, or pollock. The cooking time may need to be adjusted depending on the thickness of the fillets.
**Q: How do I know when the haddock is done?**
A: The haddock is done when it turns from translucent to opaque and easily flakes with a fork. You can also use a meat thermometer to check the internal temperature, which should reach 145°F (63°C).
**Q: Can I broil the haddock on a grill?**
A: Yes, you can broil the haddock on a grill. Preheat the grill to medium-high heat. Place the haddock fillets on a grill pan or directly on the grill grates. Broil for 5-8 minutes, or until the fish is cooked through.
**Q: Can I add other vegetables to the baking sheet?**
A: Yes, you can add other vegetables to the baking sheet alongside the haddock fillets. Some good options include sliced bell peppers, onions, zucchini, and asparagus. Be sure to cut the vegetables into similar sizes so that they cook evenly.
**Q: What can I do with leftover broiled haddock?**
A: Leftover broiled haddock can be used in salads, sandwiches, fish tacos, or fish cakes. You can also flake it and mix it with pasta or rice.
**Q: Is haddock a sustainable fish?**
A: Haddock is generally considered a sustainable fish. Look for haddock that is certified by the Marine Stewardship Council (MSC) to ensure that it is sourced from a sustainable fishery.
**Q: Can I broil haddock with skin on?**
A: Yes, broiling haddock with the skin on can help keep it moist and adds flavor. The skin will crisp up nicely under the broiler.
**Q: What if I don’t have a broiler-safe rack?**
A: If you don’t have a broiler-safe rack, you can broil the haddock directly on the baking sheet. However, using a rack allows for better air circulation and more even cooking.
**Q: How can I prevent the haddock from sticking to the baking sheet?**
A: To prevent the haddock from sticking, you can grease the baking sheet with cooking spray or line it with parchment paper.
This simple broiled haddock recipe is a winner every time. Enjoy!