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Baked Haddock with Steamed Spinach and Brown Rice

493 kcal · 34 g protein · 10 minutes · 1 servings

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Baked Haddock with Steamed Spinach and Brown Rice

This healthy and flavorful dish features tender baked haddock fillets paired with nutrient-rich steamed spinach and hearty brown rice. It's a balanced meal perfect for a nutritious lunch or dinner, combining lean protein, wholesome grains, and vibrant greens.

493 kcal 34 g protein 10 minutes

Ingredients

  • Haddock fillet 6 oz
  • Fresh spinach 1.5 cups
  • Brown rice 1/2 cup
  • Olive oil 1 tbsp
  • Salt to taste
  • Black pepper to taste
  • Lemon wedge 1 wedge

Method

  1. Preheat oven and prepare baking dish. Preheat your oven to 400°F (200°C). Lightly grease a small baking dish with half a tablespoon of olive oil to prevent the fish from sticking.
    Tip: Use a brush or paper towel to evenly coat the dish with oil.
  2. Season the haddock fillet. Pat the haddock fillet dry with paper towels. Place it in the prepared baking dish. Drizzle the remaining olive oil over the fish, then sprinkle salt and black pepper evenly on both sides.
    Tip: Drying the fish helps it bake evenly and prevents sogginess.
  3. Bake the haddock. Place the baking dish in the preheated oven and bake the haddock for 12 to 15 minutes, or until the fish is opaque and flakes easily with a fork.
    Tip: Check the fish at 12 minutes to avoid overcooking.
  4. Prepare brown rice. If you haven’t cooked your brown rice yet, start by rinsing 1/4 cup of uncooked brown rice under cold water. Then cook it according to package instructions, usually simmering in 1/2 cup water for about 20-25 minutes until tender. If you have pre-cooked rice, simply reheat it gently in a microwave or on the stove.
    Tip: Use a pot with a tight-fitting lid to steam the rice evenly.
  5. Steam the spinach. While the fish is baking, rinse 1.5 cups of fresh spinach thoroughly. Place the spinach in a steamer basket over boiling water, cover, and steam for about 3-5 minutes until wilted but still bright green.
    Tip: Avoid over-steaming to preserve nutrients and color.
  6. Plate and serve. Arrange the baked haddock fillet on a plate alongside the steamed spinach and 1/2 cup of cooked brown rice. Optionally, squeeze a lemon wedge over the fish for added freshness.
    Tip: Serve immediately while warm for best taste.

Pro tips

  • Patting the fish dry before baking helps it cook evenly and develop a better texture.
  • Steaming spinach preserves its nutrients and vibrant color better than boiling.