Dairy Free
Mediterranean Haddock Bake
25 mins
Easy
6 Servings
A Mediterranean-inspired fish bake with tomatoes, olives, and haddock — a simple, protein-packed weeknight meal full of flavour and nutrition.
About This Recipe
This Mediterranean-inspired haddock bake recipe is a nutritious and flavourful dish that highlights the health benefits of tomatoes and olives.
Tomatoes provide vitamins A, C, and K, along with potassium and folate.
Olives contribute heart-healthy oleic acid, vitamin E, and antioxidants that combat inflammation.
Paired with meaty haddock, this dish is high in protein, low in calories, and bursting with Mediterranean flavours. Perfect for a quick, satisfying meal.
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Ingredients
700 g (1½ lbs) haddock fillet
Kosher salt and ground black pepper
½ lemon, juiced 200 g
(1 cup) cherry tomatoes, halved
60 g (½ cup) pitted olives
3 Tbsp yellow onion, minced
3 garlic cloves, minced
3 tsp Italian seasoning
3 Tbsp olive oil
Nutrition Per Serving
Calories
190
Fats
11G
Carbs
4G
Protein
21G
Method
Preheat your oven to 220°C/425°F
Spray a 23 cm x 33 cm (9” x 13”) baking dish with non-stick spray
Pat the haddock fillet dry and season both sides with salt and black pepper
Place the fillet in the baking dish and squeeze lemon juice over it
In a medium bowl, combine the cherry tomatoes, olives, minced onion, garlic, Italian seasoning, and olive oil. Stir well to combine
Spread the tomato mixture evenly over the fish, ensuring it is fully covered
Bake for 15–20 minutes, or until the fish flakes easily with a fork
Remove from the oven and serve with a side of quinoa, cauliflower rice, or salad