Quick Review: Haddock vs Cod in 2025
Feature | Haddock | Cod |
Taste | Rich, slightly sweet, more “fishy” | Mild, clean, subtle |
Texture | Flaky, tender | Firm, meaty |
Best For | Frying, fish and chips | Grilling, baking |
Nutrition | High protein, low fat, moderate sodium | Lower calories, less sodium, more omega-3 |
Sustainability | Widely certified, abundant | Under recovery in some regions |
Where Caught | North Atlantic, Georges Bank | North Atlantic, Gulf of Maine |
Fillet Size | 14–30 inches (avg), up to 44 inches | Up to 51 inches |
What Is Haddock Fish?
Is Haddock Healthy?
Absolutely. A 3.5-ounce (100g) serving of cooked haddock contains:
- Calories: 90
- Protein: 20g
- Fat: 0.6g
- Carbohydrates: 0g
- Omega-3 Fatty Acids: 0.166g
Haddock is also an excellent source of vitamin B12, vitamin B6, selenium, and phosphorus. Its low mercury levels make it a safe choice for regular consumption
Is Cod or Haddock Better?
Both fish have their merits:
- Taste: Haddock offers a richer, slightly sweeter flavor, making it ideal for dishes like fish and chips. Cod has a milder taste, suitable for a variety of preparations.
- Texture: Haddock’s flaky texture is perfect for frying, while cod’s firmer flesh holds up well to grilling and baking.
- Nutrition: Cod is lower in calories and sodium, with higher levels of omega-3 fatty acids, making it a heart-healthy option.
Where Is Haddock Caught?
Understanding Haddock Species and Size
Fishing for Haddock: Tips for 2025
For those interested in fishing for haddock:
- Best Locations: Georges Bank and the Gulf of Maine are prime spots.
- Depths: Target depths between 130 to 500 feet.
- Bait: Use clams, squid, or cut fish as bait.
- Gear: Medium to heavy tackle is recommended due to the depths and potential size of the catch.
Atlantic Cod Fish: A Brief Overview
Haddock Fish Fillet: Culinary Uses
Haddock fillets are versatile and can be prepared in various ways:
- Baked: A healthier alternative to frying, baked haddock retains its moisture and flavor.
- Fried: A classic preparation, especially in fish and chips.
- Grilled: While less common, grilling can impart a smoky flavor to the fillets.
For a delicious baked haddock recipe, consider this option:
Sustainability: Choosing the Right Fish
When selecting between haddock and cod, consider sustainability:
- Haddock: Generally considered a sustainable choice, especially when sourced from certified fisheries.
- Cod: Due to past overfishing, some cod populations are still recovering. Ensure your cod is sourced from sustainable fisheries.
What’s the Best Way to Cook Haddock? (Try This Simple Recipe)
Baked Lemon Herb Haddock Recipe
Prep Time | Cook Time | Total Time | Servings |
10 minutes | 15 minutes | 25 minutes | 4 |
Ingredients:
- 4 fresh haddock fish fillets (about 6 oz each)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon dried parsley
- ½ teaspoon black pepper
- ½ teaspoon salt
- Optional: lemon zest and lemon wedges for serving
Instructions:
- Preheat oven to 400°F (200°C). Line a baking tray with parchment paper or lightly grease it.
- Rinse and pat dry your haddock fillets. Place them on the baking tray.
- In a small bowl, whisk together olive oil, lemon juice, garlic powder, paprika, parsley, salt, and pepper.
- Brush or spoon the mixture generously over each fillet, making sure to coat them well.
- Bake for 12–15 minutes, or until the fish flakes easily with a fork. Thicker fillets may take slightly longer.
- Serve immediately with lemon wedges, steamed vegetables, or wild rice.
Chef’s Tips:
- You can substitute haddock with wild cod or Atlantic cod fish using the same recipe.
- For a crispy finish, turn on the broiler for the last 2 minutes.
- Perfect for meal prep: refrigerate leftovers for up to 3 days.
Haddock vs Cod: Nutrition Face-Off (Per 100g Cooked, Skinless Fillet)
Nutrient | Haddock | Atlantic Cod Fish |
Calories | 90 kcal | 82 kcal |
Protein | 20.6 g | 18 g |
Fat | 0.6 g | 0.7 g |
Saturated Fat | 0.1 g | 0.1 g |
Omega-3 Fatty Acids | 0.2 g | 0.2 g |
Cholesterol | 57 mg | 43 mg |
Sodium | 213 mg | 54 mg |
Potassium | 378 mg | 413 mg |
Calcium | 11 mg | 16 mg |
Iron | 0.3 mg | 0.4 mg |
Vitamin B12 | 1.2 µg | 0.9 µg |
Selenium | 29.7 µg | 27.6 µg |
Which Fish Wins? Key Takeaways:
- Protein Punch: Haddock packs slightly more protein.
- Lower Sodium: Cod is a better choice for low-sodium diets.
- Heart-Healthy: Both offer similar Omega-3 fatty acids, essential for cardiovascular health.
- Calories & Fat: Very close—both are lean, low-fat options.
- Vitamin B12 & Selenium: Slight edge to Haddock for brain and immune health.
Verdict:
Conclusion: Haddock or Cod – Which Fish Deserves a Spot on Your Plate in 2025?
Both haddock and cod have rightfully earned their place as stars of the sea — and your kitchen. Whether you’re aiming for sustainable choices, a protein-rich diet, or just a delicious dinner, both white fish meat options deliver exceptional health benefits, versatility, and taste.
If you prefer a mild, flaky texture, Atlantic cod fish might be your favorite. But if you crave something with a slightly stronger flavor and richer protein content, haddock fish fillet is your go-to. They’re both low in fat, quick to cook, and suitable for everything from fish tacos to heart-healthy baked meals.
Understanding the haddock species, their sizes, where haddock is caught, and how to enjoy them responsibly through sustainable fishing helps us make smarter, future-focused food choices.
So, whether you’re fishing for haddock, experimenting with a new cod recipe, or simply choosing between the two at your local market — you now have the full picture. Let your plate reflect your palate and your principles.
