Are you looking for a delicious and easy way to get a little more fish into your diet?
Do you love a crunchy, nutty coating?
Are you looking to cut down on carbs and amp up the nutrition?
Pin for Later
This crispy, tasty Almond and Pecan Crusted Baked Haddock recipe is so simple and delicious I know you'll make it again and again!
Haddock is a saltwater fish from the cod family, but smaller than cod. It has a slightly sweet, white flesh. Haddock can be found anywhere in the North Atlantic and range from 30 to 70cm (1 to 27 inches) in length.1
Haddock is a favorite to batter and deep fry for fish and chips, but I think baking is the best cooking method for this fish. Of course battered fish and chips are delicious, and fine as the odd treat, but it’s high in fat and calories.
Heart healthy haddock recipes involve baking the fish because much less oil is added and the nutrients are preserved.
You can bake haddock in a coating like breadcrumbs or the almond and pecan mixture we are using for this recipe. You can also brush it with butter or olive oil, sprinkle on your favorite gluten free seasoning and bake it like that.
Yes. Haddock is high in the B vitamins niacin, B3, B6 and B12. Niacin converts food into energy, B3 improves the nervous and digestive systems, B6 and B12 are good for blood, nerve and brain health.2 All of these things are especially important for a person with celiac disease on a gluten free diet. Anything that supports our digestive system is worth paying attention to, and B12 is a vitamin that celiacs are often deficient in.
Haddock also contains phosphorus for healthy bones and teeth, and selenium which helps to combat free radicals which can lead to chronic disease.
Haddock is also on the list of fish that contain low levels of mercury making it safe to eat on a regular basis.3
Fresh is always best, but there is nothing wrong with using frozen fish for this delicious and healthy baked haddock recipe. Freezing fish keeps most of the nutrients in tact and it’s convenient to keep a bag of frozen haddock in your freezer to pull out when you get a craving.
How Do I Know if My Haddock is Fresh?
If you are buying fresh fish from the market you should use it within a day or two. Look for springy flesh that has no slimy texture. Smell your fish. If it smells fishy, it’s gone off and you shouldn’t eat it.
This delicate white fleshed fish is best cooked quickly at a high temperature. The filets tend to be thin, and a long cooking time will dry them out.
When your fish is done, it will turn opaque and separate into it's natural flakes when you pierce it with a fork and twist a little. If it still looks jelly-like, it needs another minute or two. Be careful not to over cook your haddock or it will dry out.
We’re “breading” our haddock in a mixture of ground almonds and pecans. You’ll get the most flavor if you choose whole, unsalted almonds and pecans and grind them in your food processor. Just toss them in and blitz them until they are the consistency of fine gravel. Don’t go too far or you’ll have nut butter. If you leave them too chunky, they won’t stick to the fish as well. Season the mixture with salt and pepper.
You’re setting up a standard breading station with three shallow plates. One has ½ cup of gluten free flour, the second has two beaten eggs and the third has your “breading” which in this case is the almond, pecan mixture.
For a Keto friendly version, just eliminate the gluten free flour. The nuts will stick to the egg coated fish just fine.
Other food intolerances are very common with celiac disease, so if eggs are a problem, there are alternatives. You can use flax eggs or any commercial egg substitute. I’ve done this recipe with canned coconut milk instead of eggs and it works very well.
My favorite accompaniment is crisp fresh green beans with a little butter, salt and pepper. If you’re looking for a more filling meal try a roasted sweet potato.
If you'd like to add a nice creamy fish sauce try this Simple Aioli for Fish.
1. Wikimedia Foundation. (2023, April 9). Haddock. Wikipedia. Retrieved April 21, 2023, from https://en.wikipedia.org/wiki/Haddock
2. WebMD. (n.d.). Haddock: Its health benefits. WebMD. Retrieved April 21, 2023, from https://www.webmd.com/diet/the-health-benefits-of-haddock#:~:text=Vitamins%20in%20haddock&text=Haddock%20is%20rich%20in%20several,%2C%20nerve%20health%2C%20and%20cognition.
3. Canada, H. (2019, November 27). Government of Canada. Canada.ca. Retrieved April 21, 2023, from https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/chemical-contaminants/environmental-contaminants/mercury/mercury-fish-questions-answers.html
Home > Recipes > Gluten Free Baked Haddock