One-pot Mediterranean-style haddock and colourful vegetables

haddock in oven

This haddock dish is not only simple to make but full of good, colourful vegetables.

I love a one-pot dish, like my take on this Mediterranean-style fish dish with lots of colourful veggies. It’s something so simple to make, you can just bung everything in the oven at the same time and let the food do its work.

The key is not to overspice, but let the natural flavours kick in. I’ve done this when I’ve been skint using frozen fish and veg and it still tastes great. But if you can afford a nice piece of fish from a proper fishmongers and orgnic veg, so much the better.

When it comes to the fish, it needs something meaty and a relatively thick piece – here I’ve used haddock, which I prefer to cod, but you could equally use salmon or another sustainable fish such as hake or pollock or sustainably fished swordfish (check packaging for a blue-tick ecolabel. Tuna, I think, needs to be cooked more delicately and hence is not a good choice, unless you’re happy for it to be on the dry side.

From a vegetable point of view, I love to traffic-light or rainbow my food. That is, get a good selection of different colours in – as they all have different health benefits.

Red foods  are packed with lycopene that helps your body rid itself of damaging free radicals, and protect against prostate cancer, as well as heart and lung disease. They’re also loaded with antioxidants.

Orange and yellow foods contain beta-carotene which is good for night vision and the skin, as well as alpha carotene, which also protects against cancer.

Green foods help inhibit carcinogens and the high chlorophyll content helps purify the body.

Another key to this dish, is to cut your cloth according to size! It takes about 45 minutes to cook once in the oven, so you need to chop your veg sizes accordingly so everything is ready at the same time.

Mushrooms, for instance, that cook relatively quickly should be whole, harved or quartered – not sliced.  Sweet potatoes and carrots can be cubed or cut into rings. Onions and peppers can just be sliced – again they cook quickly.

I’ve used sweet potatoes here, but if you were using normal potatoes that take longer to cook, I’d pre-boil them for about 10-15 minutes to soften them up, or cut them into tiny cubes.

Which veg you use is up to you. I wouldn’t recommend spinach as it wilts so quickly, but aside from those here, you could add cauliflower, butternut squash, swede, turnip or whatever… just try and mix up the colours and make sure you cube and cut sizes according to cooking times: the longer the cooking time of the veg, the smaller the piece.

The good thing is that the dish is pretty forgiving… 45 minutes is the ideal time but if some veg are not quite done, you could add another 10-15 minutes easily to that.

Other good nutritional info? It packs 20g of protein per serving – and each serving is just 315 calories.

Ingredients
300g, haddock
300g, mushrooms
2 sticks celery
1 large onion
3 carrots
4 cloves garlic
4 sweet potatoes
160g broccoli
1 yellow pepper
2 tbsps olive oil
1 lemon
A couple of sprigs of thyme and rosemary
1 tsp oregano
salt and pepper to taste
Method

Line a large baking tray with greaseproof paper (recommended) or foil. Leave enough overhang at either edge so you can pull together at the top to create an envelope.

Lay the fish out flat in one corner.

Cut/cube all the veg and lay it around the fish. Drizzle with olive oil.

Spread the garlic around the tray, slice the lemons and place on the fish to help keep it moist, and lay the rosemary and thyme around the tray. Sprinkle with the oregano.

Fold the edges of the paper/foil over to create an envelope and bake at 200C for 45 minutes.

If you’re using My Fitness Pal, you can link to the recipe here (you need to be logged in to view)