Steamed Haddock with Lemon and Fennel

Steamed Haddock with Lemon and Fennel

Published February 1, 2013 | Written by

Published by: Healthline Exclusive

Servings: 4
Total Time: 30 min

Prep Time: 15 min | Cook Time: 15 min


Harsher cooking methods, like boiling, frying, and microwaving, significantly reduce important vitamins and folic acid by almost 50 percent. Steaming, on the other hand, only reduces these nutrients by about 15 percent.

Nutrition Facts
Serving size: 1 filet, 1/4 cup sauce, 2 tsp. olives
Calories per serving: 268
% Daily Value*
Total Fat 2.5g 4%
Saturated Fat 0.3g 2%
Cholesterol 126mg 42%
Sodium 448mg 19%
Total Carbohydrate 9.0g 3%
Dietary Fiber 3.0g 12%
Protein 43.0g 60%
Percent Daily Values are based on a 2,000 calorie diet.


  • 1 fennel bulb, trimmed and thinly sliced
  • 1 lemon, thinly sliced
  • 1 cup white wine
  • 1/2 cup fish stock*
  • 4 (6 oz.) Haddock filets
  • 1/4 tsp. freshly ground pepper
  • 1/3 cup sliced olives
  • Garnish: fresh fennel fronds, if desired

Step by Step:

  1. Place fennel and next 3 ingredients in bottom of a large Dutch oven.
  2. Season fish evenly with pepper. Fit a lightly greased steam rack over vegetables in Dutch oven. Place fish on rack; cover and steam until cooked through, about 8 to 10 minutes. Remove rack with fish.
  3. Cook fennel mixture over medium heat 5 minutes, or until reduced to about 1 cup. Serve fish with poaching liquid and top with sliced olives. Garnish, if desired. *Note: Bottled clam juice may be substituted for fish stock.