Baked haddock with panko
Baked haddock with panko is a classic New England dish featuring mild, flaky white fish coated in crispy Japanese breadcrumbs and oven-baked to golden perfection. It typically includes haddock fillets, panko, butter or oil, and simple seasonings like lemon, parsley, and garlic. This preparation is a staple in coastal American cuisine, particularly in Maine and Massachusetts.
🍽️ Nutrition at a glance
This dish is high in protein and relatively low in carbohydrates, with a moderate amount of fat depending on the butter or oil used. It provides excellent sources of selenium, vitamin B12, and phosphorus, with a typical serving containing around 250-300 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 32 g |
| Carbs | 12 g |
| Fat | 11 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 380 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 8 mg |
| Potassium | 420 mg |
| Vitamin B6 | 0.6 mg |
| Magnesium | 45 mg |
| Omega-3s | 0.5 g |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
The use of panko breadcrumbs—a Japanese ingredient—in a traditional New England fish dish represents a delicious culinary fusion that became popular in American cooking during the late 20th century. Nutritionally, baking rather than frying preserves the fish's omega-3 fatty acids while creating a satisfying crunch.
