Baked Haddock Fillet
A flavorful baked haddock fillet drizzled with olive oil, topped with stewed tomatoes and oregano, perfect for a healthy and satisfying seafood meal.
Ingredients
Instructions
- Cover the haddock fillet in olive oil.
- Add stewed tomatoes on top of the fish.
- Season with salt and pepper if desired.
- Sprinkle with oregano.
- Bake in a preheated oven at 350°F (175°C) for 25 to 35 minutes.
- Serve with a tossed salad.
Tips & Substitutions
For optimal flavor, let the haddock marinate in olive oil, salt, and oregano for at least 30 minutes before baking. If you prefer a crunchier texture, consider adding breadcrumbs on top before baking. You can substitute haddock with other flaky fish like cod or tilapia if unavailable. For a more Mediterranean flavor, try adding capers or olives.
Serving Suggestions
Serve the baked haddock with a fresh tossed salad for a light meal, or pair it with steamed vegetables for a heartier option. It also goes well with rice or quinoa. For a complete seafood experience, consider serving alongside Mediterranean recipes like Marinated Shrimp Canapes.
Storage & Reheating
Store any leftover baked haddock in an airtight container in the refrigerator for up to 3 days. To reheat, place the fish in a preheated oven at 350°F (175°C) for about 10-15 minutes, or until warmed through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Haddock Fillet contains roughly 148 calories, with 5g protein, 35g carbohydrates, and 3g fat. It is an excellent source of iron (103% of the Daily Value), dietary fiber (78% of the Daily Value), and calcium (62% of the Daily Value), and a good source of vitamin C and potassium. Note that it is relatively high in sodium, at 500mg per serving (22% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen haddock for this recipe?
Yes, you can use frozen haddock. Just ensure it is fully thawed before cooking for even baking. If using frozen fillets, they may need a few extra minutes in the oven.
What can I substitute for olive oil?
If you're looking for a substitute for olive oil, you can use melted butter or avocado oil, which will also add a rich flavor. However, keep in mind that using butter may alter the overall taste slightly.
How do I know when the haddock is done cooking?
The haddock is done when it flakes easily with a fork and has reached an internal temperature of 145°F (63°C). Avoid overcooking, as it can lead to a dry texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).