Mediterranean Baked Haddock
Flaky haddock baked over a garlicky cherry tomato sauce with olives, capers, and white beans. It is a bright, punchy one-dish dinner that feels Mediterranean-holiday but comes together in half an hour. Lean, high in protein, and loaded with flavour.
Method
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Preheat the oven to 400F. Heat the oil in an ovenproof pan over medium heat and soften the onion for 5 minutes. Add the garlic and cook for a minute.
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Add the cherry tomatoes, beans, olives, capers, and oregano. Simmer for 8 to 10 minutes until the tomatoes break down into a chunky sauce. Season.
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Pat the haddock dry, season it, and nestle the fillets into the sauce. Spoon a little sauce over the top of each.
💡 Tip: Dry fish takes on colour and flavour rather than releasing water into the sauce. -
Transfer to the oven and bake for 12 to 15 minutes until the haddock is opaque and flakes easily. Scatter with parsley and serve with lemon wedges.
Notes
Haddock is a lean, mild white fish. If you cannot find it, cod, tilapia, or halibut all work with the same timing.
The white beans are our addition to bulk out the sauce with fibre and make this a genuine complete meal, not just fish.
Pat the fish dry before it goes on the sauce so it bakes rather than steams.
The fish is done when it turns opaque and flakes easily with a fork, around 145F.
Nutrition Information
| Calories | 305kcal |
| Total Fat | 10g |
| Total Carbohydrates | 19g |
| Protein | 33g |
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Frequently Asked Questions
What other fish can I use?
Any firm white fish works, cod, tilapia, halibut, or pollock all behave the same way with the same timing. Thicker cuts may need a couple of extra minutes.
Can I make the sauce ahead?
Yes. Make the tomato, bean, and olive sauce up to 3 days ahead, then reheat it, add fresh fish, and bake when you want to serve.
What should I serve with it?
It is substantial on its own thanks to the beans, but crusty bread, rice, or a green salad all round it out nicely.
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