Ginger-Soy Glazed Haddock. Healthy Eating at Home. (2024)

This baked haddock dinner is one of my favorite seafood recipes. Made with a ginger and soy-based glaze, it will throw your taste buds into overdrive and leave plenty of calories for dessert.No wonder our baked haddock is one of my favorite low-fat recipes!

At just $5.00 per serving, you need to try these baked haddock fillets with an Asian twist tonight! This high-nutrition meal is just one of our many high-protein recipes.

After the fish is marinated, the cooking time for this baked haddock is only about 30 minutes.

🐟 About this baked haddock recipe

Fish dinners are one of my favorite things to enjoy. Tasty seafood dinners like air fryer scallops, salmon in the air fryer, Parmesan-baked cod, and today’s featured healthy haddock recipe.

Baked haddock, like this blackened grouper or this baked rockfish recipe, can be a part of a healthy eating plan without being boring. All of these delicious fish dinners go very well with this tarter sauce recipe!

This white seafood is mellow in flavor, lean, and mild yet firm. It has plenty of heart-healthy omega-3 fatty acids.

Haddock recipes can be breaded, beer battered, then deep-fried, broiled, sautéed, or as in this meal, baked. These baked fish fillets with an Asian twist prove my point nicely.

Once the haddock is marinated, you can have it on the table and ready to eat in about 30 minutes, so it’s easy to whip up at the last minute.

With under 300 calories per serving and at about $5 per serving, this baked haddock is one of our most popular Asian-inspired recipes!

I love seafood but have to admit that I eat too little of it. I love to order baked haddock and other seafood entrees in restaurants because we don’t make it often enough at the house.

It’s simple to make, delicious and healthy recipes such as this baked haddock that cause me to ask myself one question:Why? Healthy seafood dishes shouldn’t be reserved just for a special occasion!

And seafood can be very good for you, especially this recipe for baked haddock.

You can use fresh or frozen haddock for this healthy recipe.

📋 What’s in it?

The shortlist of ingredients for this recipe is another factor that makes this baked haddock so appealing. Besides the fish, the marinade only takes a handful of common pantry staples.

• Haddock
• Fresh ginger
• Brown sugar
• Low-sodium soy sauce or light soy sauce
• Fresh lemon juice
• Onion
• Italian (flat-leaf) parsley

🥣 How to Bake Haddock

Another reason you will love this baked haddock recipe is that it is super easy to make. There are only a few steps before you bake it, and then you are good to go!

If you are using fresh fish, you can get started right away. However, if you are landlocked like we are here in the midwest, you may only have access to frozen seafood. If that’s the case, you’ll want to thaw it before marinating.

How to Thaw Frozen Fish

There are a couple of ways to thaw seafood safely. Using any of the methods below, leave the frozen fish sealed in its packaging.

• Put it in the refrigerator the morning of or the night before.
• Allow it to run under cool tap water (while still in a plastic bag.)
• Place the haddock (while still in its package) in a bowl of room-temperature water.
• Change the water every 20 to 30 minutes.
• Do not use warm or hot water. You want the frozen fish to thaw slowly and even.

Pro Kitchen Tip: Do not defrost frozen seafood in the microwave!It is too delicate to thaw in a microwave oven evenly.Even in defrost mode, a microwave oven can cook tender parts of the fish and change its texture.

1. Pour the soy sauce into a small bowl.
2. Add the other ingredients.
3. Place the thawed fish pieces in a baking dish and pour the marinade over it. Make sure to reserve some extra sauce to spoon over the cooked fish.
4. Let it marinate for two hours.
5. For more flavor, you can marinate the haddock for up to six hours before baking.
6. Bake the marinated fish for 25 minutes at 325°.

These baked haddock fillets are bathed in fresh ginger, soy sauce, lemon, and chopped fresh parsley.

Plate the finished haddock and spoon more of the warm reserve marinade over each piece.

Pro-Cooking Tip: Warm your plates in the oven for a few minutes before plating seafood. No one likes to eat cold fish (unless it is something like our smoked salmon.)

Fish cools down rapidly, and this will help keep it warm. I’m always impressed by restaurants that serve their seafood on warm plates. It tells me that someone knows what they’re doing!

Haddock is lean, it’s mild, and it’s versatile. The fresh ginger in this seafood marinade, soy sauce, lemon, and chopped parsley gives a solid flavor to this otherwise light-tasting fish.

Scott, who is only half “sold” on eating fish of any kind, wolfed down this seafood recipe. We paired these baked fish fillets with oven-roasted Brussels sprouts and baby red potatoes.

You can substitute your favorite vegetable. Once again, I found myself asking, “Why?” Why don’t I make fish recipes more often?

Give this healthy meal idea a try. If you or someone in your family isn’t big on seafood, this marinated haddock recipe might bring the entire family into the pro-fish camp.

This baked fish takes just 25 minutes in the oven.

Common questions

Food Safety Tip: The FDA recommends fish to have a minimal nternal temperature of 145° F before serving it. This instant-read thermometer is the best one out there and it is the one I always recommend using. It is super accurate (to 1/2 of a degree) and lightning-fast!

What to serve with this

Part of the beauty of seafood is its versatility. This baked haddock goes with so many other foods

• Steamed Kale
• Braised Vegetables
• Rice with Pineapple
• Roasted Potatoes

Looking for some healthy fish and chips? Then try this healthy seafood recipe with these delicious crispy kale chips! We also have some healthy snacks, like these easy-to-make garlic edamame.

More easy seafood recipes

• Pan-Seared Scallops
• Grilled Sockeye Salmon
• Fish Tacos
• Grilled Sriracha Salmon
• What to Serve with Smoked Salmon

If you’re a seafood lover, I hope you’ll look at my complete guide for storing leftover smoked salmon!

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This recipe has been updated from the original post from September 30, 2014.