Oven-Baked Haddock with Pesto
This oven-baked haddock with pesto makes a simple, fuss-free family dinner in less than 20 minutes! Not a pesto fan? No problem, it’s delicious without it too!
Let’s talk fish.
I know many families don’t cook it as often as chicken or meat because they are not sure how or it’s not super popular with the kids. But I’m here to tell you not to give up. Sometimes it just takes a new recipe, a different type of fish, or more exposure. A couple of other essential tips:
- Make sure you start with fresh fish (it should not smell fishy).
- Don’t overcook it.
When cooked right, fish should melt in your mouth. Getting it just right doesn’t mean you need a culinary degree, but it may take some practice. When you are first mastering a new food or recipe make sure you aren’t also trying to multitask or make fancy sides. Cook simple sides and have your kids set the table. Then give all your attention to that fish.
For this recipe, all that may be needed is 10-12 minutes in the oven! That is not a lot of time. Better to pull it out a little early only to have to stick it back in a little longer than to overcook it. So watch the fish and start checking it a few minutes before you expect it to be done.
What about Mercury?
Mercury is found in most seafood. While it’s hard to avoid completely, you can and should lower your exposure by choosing more fish that is low in mercury. Young children, pregnant women, and nursing women should completely avoid fish that is high in mercury.
Atlantic Haddock is low mercury, here are other low mercury seafood choices:
- Mackerel (North Atlantic)
- Sole (Pacific)
- Trout (Freshwater)
Here is a full list of low, moderate, and high mercury seafood choices.
How much fish should we eat per week?
Both kids and adults should aim to eat 2-3 servings of low mercury fish per week. If you choose fish that is moderate in mercury or happen to eat a big portion of lower mercury fish, just cut back to 1-2 servings that week. It’s the cumulative amount that matters. How much a serving is will vary depending on your age.
Average Serving Size
- Ages 2-3: 1 ounce
- Ages 4-7: 2 ounces
- Ages 8-10: 3 ounces
- Ages 11-adults: 4 ounces
Please refer to this guide from the FDA for more information.
Now, ready for that super simple recipe? Here it is!
PS – Need a good pesto recipe? Here are two of my favorites:
- Parsley Pesto
- Carrot Top Pesto (coming soon)
PPS – My kids do not like pesto but love it without!
- 1-2 tablespoons extra-virgin olive oil
- 1.25 pounds fresh haddock filet (or cod)
- ½ teaspoon Kosher or sea salt
- Freshly ground pepper to taste
- 1 lemon for 3 lemon slices and wedges for serving
- 2 tablespoons white wine (optional)
- 3 fresh thyme sprigs (or try parsley)
- Pesto sauce (make ahead of time or just store-bought)
- Preheat oven to 425 degrees F.
- Drizzle extra-virgin olive oil onto a baking dish. Add haddock and sprinkle with salt and pepper. Top with lemon slices, a splash of wine, and fresh thyme sprigs.
- Bake uncovered for 10-12 minutes, or until just cooked through.
- Serve with pesto sauce.
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