Fresh haddock has a fine white flesh. When fresh, it will be firm and translucent. Any liquid or slime on the fish should be clear. Once it has turned white, the fish itself is starting to turn.
Livit Recipe
Easy Haddock 222
2 tablespoons margarine 1 egg, slightly beaten ¼ cup low-fat milk 1 cup bread crumbs 1 teaspoon oregano ¼ teaspoon salt
¼ teaspoon pepper 1 pound haddock fillets 2 teaspoons fresh lemon juice 2 tablespoons water 2 tablespoons minced blanched almonds 1 medium onion, minced
• Preheat oven to 425°F. • Grease a 9″ × 13″ baking pan with 1 tablespoon of the margarine, using a paper towel to distribute it well and absorb any excess. • In a shallow bowl or pie plate, whisk together the egg and milk. • In a separate shallow bowl or pie plate, mix the bread crumbs, oregano, salt, and pepper. • Dip each haddock fillet first into the egg mixture, then into the seasoned bread crumbs. Lay the coated haddock fillets side by side in the baking pan. • Melt the remaining tablespoon of margarine and put it in a small bowl. Add the lemon juice and water to the margarine. Pour the lemon juice mixture over the haddock fillets. • Sprinkle the tops of the fillets with almonds and onion. • Bake, uncovered, for about 10 minutes, or until the fish is no longer translucent and flakes when tested with a fork. Serve. yield 3 servings nutrition analysis per serving 397 calories, 31.4 g carbohydrate, 45.6 g protein, 8.8 g fat, 2.8 g dietary fiber
143 Halibut Benefits Halibut is a large flatfish found in the northern waters of both the Atlantic and the Pacific oceans. As one of the largest of the flatfish, it has a slightly higher mercury level than flounder and haddock. As a “moderate” mercury fish, halibut is still safe to eat, but don’t have it more than six times a month. It has a very strong complement of vitamins and minerals.