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Healthy dinners do not have to be boring. Jazz up bland baked fish with an amazing Greek style haddock, coated to a crisp and dressed with a bright lemon garlic sauce and blistered tomatoes. Packed full of intense flavors, a seemingly boring fish is transformed into a bright, balanced, and still healthy meal.
On my quest to fit into my VERY tight wedding dress, we have given up a lot in this house, mainly juicy, fatty foods that I can’t live without. Switching to just lean proteins and healthy carbs isn’t the easiest, but finding a recipe that makes you not miss the flavor you get from junky foods makes it a whole lot easier. This greek style haddock is crispy and flakey, and coated with an amazingly simple lemon garlic pan sauce. I could eat a whole platter of this!
Blistered Tomatoes
To me, the star of this dish are the blistered tomatoes. So simple but yet they add a much needed sweetness to the dish. Start with a hot cast iron skillet with some olive oil drizzled in. Cut a cup of cherry tomatoes in half (or leave them whole) and add them to the pan, skin-side down. Let them char for 3-5 minutes or until the skin is nice and brown and the tomatoes begin to burst. Take them out of the pan and set aside.
Crispy Haddock
Now although this recipe calls for the fish to bake in a simple pan sauce, that doesn’t mean it won’t come out with some crunch. Start with 1lb of firm white fish. I used haddock but cod would be great with this! Pat the filets dry, season wit a little salt and pepper and set aside.
In a shallow bowl, mix together 1/4 cup of lemon juice, 2 tbsp each of olive oil and melted butter, and a sprinkle of salt. In another bowl or plate, mix together:
- 1/3 cup of all purpose flour
- 2 tsp of za’atar
- 1 1/2 tsp of salt
- 1 tsp pepper
- 1/2 tsp ground cumin
- 1/2 tsp onion powder
Dip each fish filet in the lemon mixture, then dredge in the flour to coat. Fry them in the same pan that you just cooked the tomatoes in, adding more olive oil if needed, 2-3 minutes per side until they turn golden but are not quite cooked through all the way.
Lemon Garlic Pan Sauce
Now, remember that lemon mixture? You should have plenty left over. To it, add 1/4 cup of chopped parsley and 1 tbsp of minced garlic, and whisk. Pour this entire mixture back into the pan with the par-cooked fish, and add the blistered tomatoes back in.
Bake in a 350 degree oven for just 10 minutes and serve right away over white or brown rice, cauliflower rice, or quinoa. This greek style haddock is a great way to cut back calories while still serving up a delicious and flavorful meal. And while it won’t replace bacon, it sure does leave you satisfied!
Want more seafood recipes?
- Crispy Baked Fish Tacos
- Sun Dried Tomato Salmon
- Cajun Steak And Shrimp
- Asian Salmon With Stir Fry Noodles
- Tuscan Shrimp Pasta
Greek Style Haddock
Ingredients
- 1 lb haddock fillets or another firm white fish like cod
- 1 cup cherry tomatoes
- ⅓ cup flour
- 2 tsp za'atar
- 1½ tsp salt
- 1 tsp pepper
- ½ tsp cumin
- ½ tsp onion powder
- ¼ cup lemon juice
- 2 tbsp unsalted butter melted
- 2 tbsp olive oil
- salt and pepper
- 1 tbsp minced garlic
- ¼ cup chopped parsley
Instructions
- Preheat your oven to 350°
- On a shallow plate, mix together flour, za'atar, cumin, onion powder, salt and pepper. Set aside
- In a bowl, mix together lemon juice, butter, and olive oil. Season with salt and pepper. Set aside
- Heat a cast iron skillet over medium heat with a few drizzles of olive oil. Throw in cherry tomatoes, halved with the skin side down, into the pan and cook for 3-5 minutes or until they begin to brown. Set aside.
- Pat your fish dry and season with salt and pepper. Dip in the lemon mixture to coat, them in the flour mixture
- Pan fry the coated fish in a cast iron skillet with a few tbsp of olive oil, 2-3 minutes per side until golden, but not cooked all the way.
- Add tomatoes back to the pan
- Add parsley and garlic to the remaining lemon mixture and pour it all over the fish. Bake for 10 minutes.
- Serve immediately over rice, quinoa, or cauliflower rice.
