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finnan haddie.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

smoked haddock

Recipes with finnan haddie + Add to pantry

SERVING

CALORIES

PROTEIN

19.4g

CARBS

FAT

0.70g

FIBER

This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 0.10 µg of vitamin K.

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories89kcal—

Protein19.4g39%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat0.70g1%

Saturated fat0.10g1%

Cholesterol49mg16%

MINERALS

Sodium560mg24%

Potassium300mg6%

Calcium10mg1%

Iron0.20mg1%

Magnesium25mg6%

Phosphorus200mg16%

Zinc0.50mg5%

Copper0.03mg3%

Manganese0.01mg0%

Selenium36.5µg66%

VITAMINS

Vitamin A3.0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K0.10µg0%

Thiamin (B1)0.02mg2%

Riboflavin (B2)0.03mg2%

Niacin (B3)1.5mg9%

Pantothenic acid (B5)0.20mg4%

Vitamin B60.10mg6%

Folate (B9)5.0µg1%

Vitamin B121.5µg63%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup136g

1 tablespoon8.5g

1 teaspoon2.8g

1 oz28.4g

1 lb453.6g

1 ml0.6g

1 liter566.7g

1 piece150g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality, complete protein, essential for muscle building and repair.
✓Rich in B vitamins, particularly Vitamin B12 and Niacin, which support energy metabolism and nervous system function.

COOKING TIPS

In the kitchen.

1The classic preparation is to gently poach finnan haddie in milk or water for 6-8 minutes until it flakes easily. The flavorful poaching liquid can be used as a base for a sauce.
2Use poached and flaked finnan haddie as the star ingredient in traditional dishes like Cullen Skink (a creamy Scottish soup), kedgeree, or fish pies.
3Finnan haddie can be baked or broiled. Brush with melted butter and cook until opaque and tender.
4Due to its saltiness from the curing process, be cautious when adding extra salt to any dish featuring finnan haddie. Taste first.

STORAGE

Keep it fresh.

Store fresh finnan haddie in the coldest part of your refrigerator, tightly wrapped, and use within 2-3 days.
For longer storage, wrap tightly in plastic wrap and then foil or a freezer bag and freeze for up to 3 months. Thaw overnight in the refrigerator before cooking.

FAQ

Frequently asked questions.

Is finnan haddie healthy?

Yes, finnan haddie is a very healthy choice. It's an excellent source of high-quality protein, essential for muscle health, and rich in B vitamins like B12 and Niacin, supporting energy and nerve function. It also provides beneficial minerals such as selenium and phosphorus, and some omega-3 fatty acids for heart health.

What are the nutritional values of finnan haddie?

Per 100g, finnan haddie is quite lean and protein-rich. It typically contains around 89 calories, 19.4g of protein, 0g of carbohydrates, and only about 0.7g of fat. This makes it a highly nutritious and low-calorie protein source.

Is finnan haddie gluten-free?

Yes, finnan haddie itself, being simply smoked haddock, is naturally gluten-free. However, if purchasing pre-packaged or prepared versions, always check the ingredient label to ensure no gluten-containing additives or cross-contamination have occurred during processing.

Is finnan haddie keto-friendly?

Yes, finnan haddie is very keto-friendly. It contains 0g of carbohydrates and is high in protein, making it an ideal food for a ketogenic diet. Its low-fat content means you might need to add healthy fats from other sources to meet your daily macros.

How do you cook finnan haddie?

Finnan haddie is traditionally poached in milk or water, often with butter, until it flakes easily. It can also be baked, grilled, or pan-fried. It's a key ingredient in dishes like Cullen Skink (a Scottish smoked haddock soup) and can be served with poached eggs for breakfast.

How do you know if finnan haddie is fresh or spoiled?

Fresh finnan haddie should have a firm texture, a clean, smoky aroma, and a pale, yellowish color. Avoid fish that smells overly fishy or sour, has a slimy texture, or shows discoloration. If in doubt, it's best to discard it.

RECIPES