Haddock with Fresh Summer Vegetables
Description
Delight in a dish that beautifully showcases the flavors of summer, with tender, moist haddock nestled among an array of vibrant, fresh vegetables. This fast and easy recipe not only highlights the deliciousness of the fish but also provides a colorful medley of seasonal produce that is as appealing to the eye as it is to the palate. Ideal for a light dinner, serve it alongside a refreshing fruit salad for a complete and nutritious meal that everyone will enjoy. Perfect for weeknight dinners or a cozy gathering, this dish is sure to impress while keeping things healthy.
Ingredients
| Ingredient | Quantity |
|---|---|
| Red onion | 1 medium |
| Red pepper flakes | 4 teaspoons |
| Thyme | 2/3 teaspoon |
| Garlic powder | 1 teaspoon |
| Coarse sea salt | 3/4 teaspoon |
| Lemons | 1 medium |
| Zucchini | 1/2 medium |
| Tomatoes | 4 medium |
| Dry white wine | 1 1/2 cups |
| Parmesan cheese | 1 cup, grated |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 379.6 kcal |
| Total Fat | 6.7 g |
| Saturated Fat | 1.9 g |
| Cholesterol | 117.7 mg |
| Sodium | 577 mg |
| Carbohydrates | 36.4 g |
| Dietary Fiber | 4.8 g |
| Sugars | 5.3 g |
| Protein | 41.2 g |
Instructions
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Preheat the Oven: Begin by preheating your oven to a warm 375°F (190°C), ensuring that it reaches the desired temperature for even cooking.
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Prepare the Vegetable Mixture: In a medium-sized skillet, heat 2 tablespoons of oil over moderate heat. Once the oil is shimmering, add in the diced red onion, followed by the red pepper flakes, thyme, garlic powder, and coarse sea salt. Sauté these ingredients for about 15 minutes, stirring frequently, until the onions are tender and translucent.
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Layer the Baking Dish: While the vegetable mixture is cooking, prepare a 9-inch baking pan. Layer the bottom of the pan with thinly sliced lemon rounds, allowing their zesty juice to infuse the dish. Gently place the haddock fillets over the lemon slices, ensuring they are well distributed.
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Add the Fresh Vegetables: Next, slice the zucchini and tomatoes. Scatter these fresh vegetables over the haddock, creating a colorful and inviting presentation.
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Pour the Wine: To enhance the flavors, pour the dry white wine over the fish and vegetables, letting it soak into the layers, adding moisture and richness to the dish.
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Top with Potato Mixture: Retrieve the sautéed onion and spice mixture from the stovetop. Spoon this delicious blend over the fish and vegetables, ensuring even coverage. Finally, garnish generously with the grated Parmesan cheese, which will melt and create a lovely crust during baking.
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Bake to Perfection: Cover the baking dish with aluminum foil and place it in the preheated oven. Bake for 30 minutes, allowing the fish to cook through and the flavors to meld beautifully.
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Serve and Enjoy: After the baking time has elapsed, remove the dish from the oven and let it rest for a few minutes before serving. This dish is best enjoyed hot and pairs wonderfully with a simple fruit salad or a side of crusty bread to soak up the delightful juices.
Serving Suggestions
This dish serves four and is perfect for a family dinner or casual entertaining. With its colorful presentation and delightful flavors, Haddock with Fresh Summer Vegetables is not only a nutritious option but also a true celebration of the season’s bounty. Enjoy each bite as you relish the harmony of the tender fish and vibrant vegetables, a dish sure to become a favorite in your home.
