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Baked Haddock with Lemon-Dill Sauce
This recipe features lean, flaky haddock rich in omega-3s and phosphate, complemented by vibrant Mediterranean flavors. Accompanied by tender-crisp vegetables, this dish offers a wholesome, dairy-free, and grain-free meal perfect for a health-focused diet.
30 min4 servingsmediterraneanmain course
ketogenic
pescetarian
mediterranean
Nutrition Facts
Per serving
Calories168
% Daily Value*
Total Fat 11g14%
Saturated Fat 2g9%
Trans Fat 0g
Cholesterol 0mg
Sodium 557mg24%
Total Carbohydrate 14g5%
Dietary Fiber 6g21%
Total Sugars 7g
Protein 6g12%
Calcium 68mg5%
Iron 3.4mg19%
Potassium 747mg16%
Vitamin A 1.9mcg
Vitamin C 0.38mg
Vitamin B6 0.02mg1%
Vitamin E 0.02mg
Vitamin K 4.4mcg4%
Magnesium 40mg10%
Zinc 0.7mg6%
Folate 0.84mcg
Estimated nutrition — not all ingredients could be calculated.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 4 fillets (6 oz each) haddock fillets
- 1 juiced lemon
- 1 sliced lemon
- 3 tbsp extra virgin olive oil
- 1 finely diced Small onion
- 1 tsp garlic powder
- 2 tsp dried dill
- 1 tsp dried thyme
- 1 tbsp apple cider vinegar
- 0.25 cup white wine
- 0.25 cup water
- 1 tsp sea salt
- 0.5 tsp coarsely ground pepper
- 4 cups cauliflower florets
- 1 sliced bell pepper
- 1 cup, halved cherry tomatoes
- 2 tbsp Fresh parsley flakes
- 2 sliced green onions
Instructions
- 1Preheat oven to 400°F (200°C). Arrange haddock fillets on a baking sheet. In a bowl, toss cauliflower florets and sliced bell pepper with 1 tbsp olive oil, 0.5 tsp sea salt, and 0.25 tsp pepper; spread on the same sheet or a separate one.
- 2Bake fish and vegetables for 12-15 minutes, or until fish is flaky and vegetables are tender-crisp.
- 3While baking, prepare the sauce: In a small saucepan, combine remaining 2 tbsp olive oil, diced onion, garlic powder, dried dill, dried thyme, lemon juice, apple cider vinegar, white wine, water, 0.5 tsp sea salt, and 0.25 tsp pepper. Simmer gently for 5-7 minutes until slightly reduced.
- 4Serve the baked haddock and vegetables immediately, drizzled generously with the lemon-dill sauce. Garnish with lemon slices, halved cherry tomatoes, fresh parsley flakes, and sliced green onions.
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