Mediterranean Baked Haddock
Light, flaky, and full of fresh Mediterranean flavors, this Mediterranean Baked Haddock is an easy, healthy dinner that’s perfect for busy weeknights or elegant enough for entertaining. Tender haddock fillets are baked with juicy cherry tomatoes, briny Kalamata olives, garlic, lemon, herbs, and a touch of feta cheese for a vibrant meal that’s ready in just 30 minutes.
Why You’ll Love This Recipe
- Ready in 30 minutes
- Mediterranean diet friendly
- High in lean protein
- Naturally low in saturated fat
- Easy one-pan recipe
- Gluten-free
- Fresh and flavorful
Ingredients
- 4 haddock fillets (about 6 ounces each)
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic, minced
- 1 pint cherry tomatoes, halved
- ¼ cup sliced Kalamata olives
- 1 small red onion, thinly sliced
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon smoked paprika
- Salt and freshly ground black pepper, to taste
- 1 tablespoon fresh lemon juice
- 1 teaspoon lemon zest
- ½ cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
- Lemon wedges, for serving
Kitchen Equipment
- 9×13-inch baking dish or large oven-safe skillet
- Mixing bowl
- Measuring cups and spoons
- Knife and cutting board
Instructions
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C).
Lightly grease a baking dish with 1 tablespoon of olive oil.
Step 2: Prepare the Vegetables
In a bowl, combine:
- Cherry tomatoes
- Red onion
- Kalamata olives
- Garlic
- Remaining olive oil
- Oregano
- Thyme
- Smoked paprika
Spread the mixture evenly in the baking dish.
Step 3: Add the Haddock
Pat the haddock fillets dry with paper towels.
Season both sides with salt and black pepper.
Place the fillets on top of the vegetable mixture.
Drizzle with lemon juice and sprinkle with lemon zest.
Step 4: Bake
Bake for 15–18 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
During the last 2 minutes of baking, sprinkle the feta cheese over the vegetables.
Step 5: Garnish and Serve
Remove from the oven and sprinkle with fresh parsley.
Serve with lemon wedges for an extra burst of freshness.
Expert Tips
Don’t Overcook the Fish
Haddock cooks quickly. Remove it from the oven as soon as it flakes easily to keep it moist and tender.
Use Fresh Lemon
Fresh lemon juice and zest provide the brightest flavor.
Pat the Fish Dry
Dry fillets roast more evenly and develop better texture.
Add Feta Near the End
This keeps the cheese soft and slightly creamy instead of fully melting.
Delicious Variations
Add More Vegetables
Include zucchini, artichoke hearts, or bell peppers for extra color and nutrition.
Spicy Version
Add ¼ teaspoon crushed red pepper flakes to the vegetables before baking.
Herb Lover’s Version
Mix in fresh dill or basil just before serving.
Dairy-Free Option
Omit the feta cheese or use a dairy-free alternative.
What to Serve with Mediterranean Baked Haddock
This dish pairs beautifully with:
- Lemon herb quinoa
- Brown rice
- Roasted baby potatoes
- Couscous
- Steamed green beans
- Greek salad
- Warm whole wheat pita
Storage Instructions
Refrigerator
Store leftovers in an airtight container for up to 2 days.
Freezer
Freeze cooked haddock for up to 2 months. Thaw overnight in the refrigerator before reheating.
Reheating
- Oven: Warm at 325°F (163°C) for about 10 minutes.
- Microwave: Heat gently in 30-second intervals to avoid drying out the fish.
Nutritional Benefits
Each serving provides:
- Lean protein from haddock
- Heart-healthy monounsaturated fats from olive oil
- Calcium from feta cheese
- Vitamins and antioxidants from tomatoes, garlic, and herbs
- Omega-3 fatty acids naturally found in white fish
Nutritional values will vary depending on the ingredients and serving size.
Frequently Asked Questions
Can I use frozen haddock?
Yes. Thaw the fillets completely and pat them dry before baking.
Can I substitute another fish?
Absolutely. Cod, pollock, halibut, or tilapia work well with this recipe. Cooking times may vary slightly depending on the thickness of the fillets.
How do I know when the fish is done?
The fish should flake easily with a fork and reach an internal temperature of 145°F (63°C).
Can I prepare this ahead of time?
You can prep the vegetables and season the fish in advance. Assemble and bake just before serving for the freshest flavor and texture.
Is this recipe good for meal prep?
Yes. While fish is best enjoyed fresh, leftovers make an excellent lunch the next day.
Final Thoughts
This Mediterranean Baked Haddock is a simple yet elegant meal that highlights the fresh, wholesome flavors of Mediterranean cuisine. Flaky haddock, sweet roasted tomatoes, briny olives, fragrant herbs, and creamy feta come together in one easy pan for a nutritious dinner that’s both satisfying and effortless.
Serve it with quinoa, roasted vegetables, or a crisp Greek salad for a complete Mediterranean-inspired meal the whole family will enjoy. 🐟🍋🍅🫒🧀🌿
