Fish, haddock, smoked

Smoked haddock is a classic of British and Scottish cooking, most famously poached gently in milk with a bay leaf and a knob of butter until it flakes, then used in dishes like Cullen skink (a creamy smoked fish soup), kedgeree (with rice, curry spices and hard-boiled egg), or folded into an Arnold Bennett omelette. Its flesh is firm and pale with a light golden hue from the smoking process, and the flavor is smoky but milder and less oily than smoked mackerel. It also flakes well into a fish pie topped with mashed potato, or gets simmered into a chowder with leeks and potatoes.

Look for fillets that are firm and moist rather than dry or curling at the edges, and check whether the color comes from traditional smoking or added dye. Because it is cured and smoked, smoked haddock carries substantial sodium, 763 mg per 100 g, so there is rarely any need to add extra salt when cooking it. It is otherwise lean, with just 0.96 g of fat per 100 g, and delivers a strong 25.2 g of protein per 100 g, meeting about half the daily value in a serving, making it a good base for a light, protein-forward breakfast or supper.