Oven-Roasted Haddock with Spinach and Tomato
Tender haddock is baked with buttery spinach, sliced onion, and diced Italian plum tomatoes, while nutmeg, thyme, and tarragon add gentle herbal warmth. A tangy tomato-based sauce, thickened with cornstarch, brings the fish and vegetables together in a comforting meal suited to a weeknight dinner or a relaxed family supper.
- Prep10 mins
- Cook35 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Oven-Roasted Haddock with Spinach and Tomato, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 50 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 12 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 41
- Heart Health
- 68
- Metabolic
- 34
- Digestive
- 29
- Inflammatory
- 60
- Performance
- 52
- General Wellness
- 1
Preheat the oven to 375 degrees F (190 degrees C). Lightly butter a 2-quart casserole or baking dish large enough to hold haddock fillets in a single layer.
- 2
Melt butter in a skillet over medium heat. Cook and stir onion in hot butter until soft, about 5 minutes. Stir in spinach and nutmeg; cook, stirring occasionally, for about 3 minutes.
- 3
Arrange haddock fillets in the prepared baking dish. Spoon equal portions of spinach mixture between the fillets. Spoon drained tomatoes around the fillets and sprinkle with thyme, salt, and tarragon.
- 4
Bake, uncovered, in the preheated oven until the fish flakes easily with a fork, 20 to 25 minutes.
- 5
While the fish is baking, make the sauce: Add enough water to the reserved tomato juices; set aside. Melt butter in the skillet over medium heat. Stir in onion and cook until soft, about 5 minutes. Pour tomato juice into the skillet and bring to a boil. Whisk cornstarch into the remaining tomato juice, then add it to the skillet. Reduce the heat and simmer, stirring, until the sauce thickens slightly.
- 6
Pour the sauce over the baked fillets and serve.
- Calories 177.56 kcal Moderate 9%
- Protein 21.43 g Good Source 43%
- Carbohydrate 15.59 g 6%
- Total Fat 2.54 g Low Source 3%
- Saturated Fat 1.37 g Moderate 7%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 66.48 mg High 22%
- Sodium 427.19 mg Moderate 19%
- Dietary Fiber 4.02 g Moderate 14%
- Total Sugars 7.59 g --
- Added Sugars 1.24 g Low Source 2%
- Calcium 112.49 mg Low Source 9%
- Iron 2.51 mg Moderate 14%
- Potassium 747.34 mg Moderate 16%
- Vitamin A 524.7 mcg Good Source 58%
- Vitamin C 24.41 mg Good Source 27%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Corn 🌽
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Oven Roasted Haddock with Spinach and Tomato is made with 16 ingredients and serves 6. It takes about 45 mins and is rated easy. Key ingredients include Butter, Chopped Spinach, Cornstarch, and Diced Onion. Each serving provides about 177.56 kcal, and is a good source of protein.
Recipe Questions
- What is Oven-Roasted Haddock with Spinach and Tomato made of?
- The main ingredients are Butter, Chopped Spinach, Cornstarch, Diced Onion, Diced Tomatoes. The full list of 16 is above.
- How long does it take to make Oven-Roasted Haddock with Spinach and Tomato?
- About 45 mins in total: 10 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 177.56 kcal. The full nutrition breakdown is above.
- Is Oven-Roasted Haddock with Spinach and Tomato easy to make?
- This recipe is rated easy, with 16 ingredients and 6 steps.
- Is Oven-Roasted Haddock with Spinach and Tomato healthy?
- Oven-Roasted Haddock with Spinach and Tomato has an easyChef Pro health score of 51/100. Per serving, it provides 177.56 calories and 21.43 g of protein, or 43% of the Daily Value. It is a good source of vitamin A and vitamin C. Worth noting per serving: sodium at 427.19 mg (19% of the Daily Value) and saturated fat at 1.37 g (7% of the Daily Value). It contains Fish, Milk, Corn, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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