Baked Haddock with Spinach and Tomatoes: A Healthy and Delicious Recipe
Are you looking for a healthy, flavorful, and easy-to-make dinner recipe? Look no further than baked haddock with spinach and tomatoes! This dish is packed with nutrients, bursting with Mediterranean-inspired flavors, and comes together in under an hour. Haddock, a mild and flaky white fish, pairs perfectly with the earthy spinach and the tangy sweetness of tomatoes. This recipe is perfect for busy weeknights or a light and elegant weekend meal.
## Why This Recipe Works
* **Healthy and Nutritious:** Haddock is a lean protein source, rich in omega-3 fatty acids and essential vitamins and minerals. Spinach is a nutritional powerhouse, providing vitamins A, C, and K, as well as iron and antioxidants. Tomatoes are a great source of lycopene and vitamin C.
* **Easy to Make:** This recipe requires minimal prep work and only a few simple steps. It’s perfect for beginner cooks.
* **Delicious Flavor:** The combination of haddock, spinach, tomatoes, garlic, and herbs creates a vibrant and flavorful dish that everyone will love.
* **Versatile:** You can easily customize this recipe to your liking. Add different vegetables, herbs, or spices to create your own unique version.
* **Quick Cooking Time:** Baked haddock cooks quickly, making this a perfect weeknight meal.
## Ingredients
* **Haddock Fillets:** 4 (6-8 ounce) haddock fillets, skin on or off
* **Fresh Spinach:** 10 ounces, washed and chopped
* **Cherry Tomatoes:** 1 pint, halved
* **Garlic:** 4 cloves, minced
* **Olive Oil:** 3 tablespoons
* **Lemon:** 1, juiced
* **Dried Oregano:** 1 teaspoon
* **Dried Basil:** 1 teaspoon
* **Red Pepper Flakes:** 1/4 teaspoon (optional, for a touch of heat)
* **Salt and Black Pepper:** To taste
* **Grated Parmesan Cheese:** 1/4 cup (optional)
* **Fresh Parsley:** 2 tablespoons, chopped (for garnish)
* **Lemon Wedges:** For serving
## Equipment
* 9×13 inch baking dish
* Large skillet or sauté pan
* Cutting board
* Knife
* Lemon juicer
* Measuring spoons and cups
## Instructions
**1. Prepare the Spinach and Tomato Mixture:**
* Preheat oven to 400°F (200°C).
* Heat 2 tablespoons of olive oil in a large skillet or sauté pan over medium heat.
* Add the minced garlic and cook for about 30 seconds, or until fragrant, being careful not to burn it.
* Add the chopped spinach to the skillet and cook until wilted, about 2-3 minutes. Stir frequently to ensure even cooking. If the spinach releases a lot of water, drain off any excess.
* Add the halved cherry tomatoes, dried oregano, dried basil, and red pepper flakes (if using) to the skillet. Season with salt and pepper to taste. Cook for another 2-3 minutes, stirring occasionally, until the tomatoes are slightly softened.
**2. Prepare the Haddock Fillets:**
* While the spinach and tomato mixture is cooking, pat the haddock fillets dry with paper towels. This will help them to brown nicely in the oven.
* Drizzle the haddock fillets with the remaining 1 tablespoon of olive oil and lemon juice. Season with salt and pepper to taste.
**3. Assemble and Bake:**
* Spread the spinach and tomato mixture evenly in the bottom of the prepared baking dish.
* Arrange the haddock fillets on top of the spinach and tomato mixture.
* If desired, sprinkle the haddock fillets with grated Parmesan cheese.
* Bake in the preheated oven for 12-15 minutes, or until the haddock is cooked through and flakes easily with a fork. The internal temperature of the haddock should reach 145°F (63°C).
**4. Garnish and Serve:**
* Remove the baking dish from the oven and let it rest for a few minutes before serving.
* Garnish with fresh chopped parsley and serve with lemon wedges.
## Tips for Success
* **Use Fresh Ingredients:** For the best flavor, use fresh spinach and cherry tomatoes. If fresh spinach isn’t available, you can use frozen spinach, but be sure to thaw it completely and squeeze out any excess water before adding it to the skillet.
* **Don’t Overcook the Haddock:** Haddock is a delicate fish that can easily become dry if overcooked. Bake it just until it is cooked through and flakes easily with a fork.
* **Adjust the Seasoning:** Taste the spinach and tomato mixture and the haddock fillets before baking and adjust the seasoning as needed. Add more salt, pepper, oregano, basil, or red pepper flakes to taste.
* **Use a Meat Thermometer:** To ensure that the haddock is cooked through, use a meat thermometer to check the internal temperature. It should reach 145°F (63°C).
* **Broil for Extra Color:** For a more golden-brown top, broil the haddock for the last 1-2 minutes of cooking time, being careful not to burn it.
## Variations
* **Add Other Vegetables:** You can add other vegetables to the spinach and tomato mixture, such as bell peppers, zucchini, or mushrooms. Sauté the vegetables with the garlic before adding the spinach and tomatoes.
* **Use Different Herbs:** Experiment with different herbs, such as thyme, rosemary, or dill. Add the herbs to the spinach and tomato mixture or sprinkle them over the haddock fillets before baking.
* **Add Olives or Capers:** For a briny flavor, add chopped olives or capers to the spinach and tomato mixture.
* **Use Different Cheese:** Instead of Parmesan cheese, you can use other cheeses, such as feta cheese or mozzarella cheese.
* **Make it Spicy:** Add a pinch of red pepper flakes or a dash of hot sauce to the spinach and tomato mixture for a spicy kick.
* **Use Different Types of Fish:** While this recipe is specifically for haddock, you can easily substitute other types of white fish, such as cod, tilapia, or pollock. Adjust the cooking time as needed, depending on the thickness of the fillets.
* **Add White Wine:** Before adding the spinach, deglaze the pan with a splash of dry white wine. This will add depth of flavor to the dish.
* **Add Sun-Dried Tomatoes:** For an intense tomato flavor, add chopped sun-dried tomatoes to the spinach mixture. Be sure to use oil-packed sun-dried tomatoes and drain off any excess oil.
* **Lemon-Garlic Butter Sauce:** After baking, drizzle the haddock with a lemon-garlic butter sauce. Melt 2 tablespoons of butter in a small saucepan over medium heat. Add 2 cloves of minced garlic and cook for 30 seconds, or until fragrant. Stir in 1 tablespoon of lemon juice and season with salt and pepper to taste. Drizzle the sauce over the haddock before serving.
## Serving Suggestions
Baked haddock with spinach and tomatoes is delicious served with a variety of sides, including:
* **Rice:** White rice, brown rice, or quinoa are all great options.
* **Pasta:** Serve over pasta for a more substantial meal. Angel hair pasta or linguine are good choices.
* **Roasted Vegetables:** Roasted vegetables, such as asparagus, broccoli, or Brussels sprouts, are a healthy and flavorful side dish.
* **Salad:** A simple green salad is a refreshing complement to the baked haddock.
* **Crusty Bread:** Serve with crusty bread for soaking up the delicious sauce.
## Nutritional Information (Approximate)
(Per serving, based on 4 servings)
* Calories: 250-300
* Protein: 30-35g
* Fat: 10-15g
* Carbohydrates: 5-10g
*Note: Nutritional information may vary depending on the specific ingredients and serving sizes used.*
## Storage and Reheating
* **Storage:** Leftover baked haddock with spinach and tomatoes can be stored in an airtight container in the refrigerator for up to 3 days.
* **Reheating:** To reheat, preheat oven to 350°F (175°C). Place the haddock and spinach mixture in an oven-safe dish and bake for 10-15 minutes, or until heated through. You can also reheat it in the microwave, but the fish may become slightly dry.
## Frequently Asked Questions (FAQ)
**Q: Can I use frozen haddock?**
A: Yes, you can use frozen haddock. Be sure to thaw it completely before cooking. Pat it dry with paper towels to remove any excess moisture.
**Q: Can I use canned tomatoes instead of fresh cherry tomatoes?**
A: Yes, you can use canned diced tomatoes or crushed tomatoes. Drain off any excess liquid before adding them to the skillet.
**Q: Can I make this recipe ahead of time?**
A: You can prepare the spinach and tomato mixture ahead of time and store it in the refrigerator for up to 24 hours. When you’re ready to bake, simply spread the mixture in the baking dish, top with the haddock fillets, and bake as directed.
**Q: Can I freeze this recipe?**
A: It’s not recommended to freeze this recipe after it has been cooked, as the texture of the fish may change.
**Q: What if I don’t have haddock?**
A: You can substitute with other similar white fish like cod, pollock, or even tilapia. Cooking times may vary slightly depending on the thickness of the fillet.
**Q: How do I know when the haddock is cooked?**
A: The haddock is cooked when it flakes easily with a fork and the internal temperature reaches 145°F (63°C).
Enjoy this simple and delicious baked haddock recipe! It’s a fantastic way to get a healthy and flavorful meal on the table quickly and easily.