Sheet Pan Haddock With Fresh Herbs And Paper-Thin Veggies
Fish and veggies are pretty healthy to begin with, but a simple cooking hack both speeds up this recipe and cuts down on the amount of oil needed. Here, the super thin veggies are quickly microwaved before getting baked along with haddock fillets. This recipe can easily be a sheet pan supper, but you can also round out the meal with a side of steamed asparagus.
Sheet Pan Haddock with Fresh Herbs and Paper-Thin Veggies
Fish and veggies are pretty healthy to begin with, but a simple cooking hack both speeds up this recipe and cuts down on the amount of oil needed.
Prep Time
10
minutes
Cook Time
30
minutes
Servings
2
Servings
Total time: 40 minutes
Ingredients
- 3 small zucchini (about 6 ounces each), ends trimmed, sliced into 1/8-inch thick rounds
- salt
- freshly ground black pepper
- crushed red pepper flakes
- 3 cloves garlic, very thinly sliced
- 1/2 teaspoon dried basil
- 1/4 teaspoon dried oregano
- 2 medium-size shallots, very thinly sliced
- 2 red-ripe small round or plum tomatoes, ends trimmed, very thinly sliced
- 2 fresh (or thawed frozen) haddock fillets, each about 4 ounces and 1 inch thick
- 2 teaspoon extra virgin olive oil or avocado oil
- 2 to 3 tablespoon chopped fresh basil, chives, dill or a combination, for garnish
Directions
- Heat oven to 400 F on convection or 425 F on conventional setting. Spray a medium-size baking sheet generously with nonstick spray or brush lightly with olive oil.
- Put sliced zucchini into a large microwave-safe glass or ceramic bowl. Add ½ teaspoon salt, several grinds of black pepper and a couple of pinches of crushed red pepper flakes. Toss to distribute the seasonings evenly.
- Cover with a glass lid or plastic wrap vented at one corner. Microwave on high (100 percent power), stirring 2 times, until zucchini is crisp-tender, 3 minutes. Add 3 cloves thinly sliced garlic, ½ teaspoon dried basil and ½ teaspoon dried oregano. Microwave 30 seconds. Let stand covered.
- Put 2 thinly sliced shallots and 1 tablespoon water into a small microwave-safe bowl. Microwave on high until tender, about 2 minutes. Drain well and add to the zucchini.
- Spread zucchini and shallot mixture on a baking sheet in a thin layer. Top with sliced tomatoes. Sprinkle fish on both sides with salt and pepper and place in the center of the vegetables. Drizzle each piece of fish with 1 teaspoon of oil.
- Bake until the fish almost flakes easily, about 6 minutes. Remove from the oven, sprinkle with fresh herbs and serve immediately.
Nutrition
| Calories per Serving | 300 |
| Total Fat | 6.6 g |
| Saturated Fat | 1.1 g |
| Trans Fat | 0.0 g |
| Cholesterol | 104.2 mg |
| Total Carbohydrates | 25.0 g |
| Dietary Fiber | 6.3 g |
| Total Sugars | 12.5 g |
| Sodium | 1,360.6 mg |
| Protein | 37.7 g |
The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
