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Baked Haddock with Garlic Green Beans and Brown Rice

380 kcal · 20 g protein · 10 minutes · 4 servings

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Baked Haddock with Garlic Green Beans and Brown Rice

Enjoy a healthy and flavorful meal featuring tender baked haddock fillets paired with vibrant garlic-infused green beans and wholesome brown rice. This balanced dish is perfect for a nutritious lunch or dinner, combining lean protein, fiber-rich vegetables, and satisfying whole grains.

380 kcal 20 g protein 10 minutes

Ingredients

  • Haddock fillet 5 oz
  • Green beans 1 cup
  • Cooked brown rice 3/4 cup
  • Olive oil 1 tsp
  • Garlic 1 clove

Method

  1. Preheat the oven. Set your oven to 400°F (200°C) to preheat while you prepare the fish and vegetables.
    Tip: Preheating ensures even cooking and a nicely baked haddock.
  2. Prepare the haddock. Place each 5 oz haddock fillet on a baking sheet lined with parchment paper or lightly greased. Drizzle with half of the olive oil and season lightly with salt and pepper if desired.
    Tip: Pat the fish dry with a paper towel before drizzling oil to help it bake evenly.
  3. Bake the haddock. Put the baking sheet in the preheated oven and bake the haddock for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
    Tip: Check at 12 minutes to avoid overcooking; the fish should be tender and moist.
  4. Steam the green beans. While the fish bakes, steam 1 cup of green beans per serving until tender-crisp, about 5-7 minutes. You can use a steamer basket over boiling water or microwave them with a little water covered in a microwave-safe dish.
    Tip: Avoid overcooking to keep green beans bright and crunchy.
  5. Sauté garlic with green beans. Heat the remaining olive oil in a skillet over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant. Add the steamed green beans and toss for 1-2 minutes to combine flavors.
    Tip: Be careful not to burn the garlic; it should be golden and aromatic.
  6. Warm the brown rice. Reheat 3/4 cup cooked brown rice per serving in the microwave or on the stove until warm, about 2-3 minutes.
    Tip: Add a splash of water when reheating rice to keep it moist.
  7. Plate and serve. Divide the baked haddock, garlic green beans, and brown rice evenly onto plates. Serve immediately while warm.
    Tip: Garnish with a lemon wedge or fresh herbs if desired for extra flavor.

Pro tips

  • Use fresh or thawed haddock fillets for best texture and flavor.
  • To save time, cook the brown rice ahead of time and store it in the refrigerator.