Fish, haddock, raw

Haddock is a mild, flaky white fish that is a mainstay of fish and chips, chowders, and smoked breakfast dishes like finnan haddie. Its delicate flesh flakes easily and cooks quickly, whether battered and fried, baked with lemon and herbs, or poached in a chowder base with potatoes and cream. Because the flavor is mild rather than assertive, it takes well to butter, dill, capers, or a simple breadcrumb crust, and it is often used interchangeably with cod in classic seafood recipes. Whole fillets can also be pan-fried skin-side down for a crisp crust while the inside stays flaky.

At the counter, look for fillets that appear moist and slightly translucent with a clean, sea-like smell rather than a strong fishy one, and keep it on ice in the refrigerator for use within a day or two, or freeze it if you are not cooking it right away. At 74 calories and 0.45 grams of fat per 100 grams raw, haddock is a low calorie way to build a protein-forward meal, with 16.3 grams of protein per 100 grams providing about 33 percent of the Daily Value. Its sodium, at 213 milligrams per 100 grams, is worth keeping in mind if you are also salting the cooking liquid, breading, or a chowder base.