Sheet Pan Haddock & Veggies

Sheet Pan Haddock and Veggies for the dinner win! After all, one sheet means easy cleanup. Can’t get better than that. Plus, the flavours in this dish are so fresh and vibrant with our spring fresh asparagus. Additionally, this meal was made extra convenient with my haddock vacuum sealed and stored in my freezer. Fish is a quick thaw in cold water, either in the fridge or on the counter for a few hours. Read on for this indispensable recipe! 

Get all your veggies ready for our Sheet Pan Haddock!

How to Cut Veggies for a Sheet Pan Meal? 

Whenever you are making a sheet pan meal, it is important to keep cooking times in mind. This means that you are trying for similar cooking time of ingredients. Sometimes it’s a bit of a best guess but do your best. For this Sheet Pan Haddock, I cut my peppers into small strips, halved my cherry tomatoes and included spears of asparagus with the woody ends removed. As a result, these cooked beautifully in the exact same amount of time as the fish. 

When making a one pan meal, cut your veggies so they cook in the same amount of time!

When Is Asparagus In Season?

Ontario asparagus is in season from May and June. This means you can go the grocery store and farmer’s market now and take advantage of the fresh flavours and the sales! You are sure to enjoy the versatility of this tasty veggie. As well, it’s loaded with nutrition as well (more on that below!)

What’s the Nutrition of Asparagus? 

One serving of asparagus (1/2 cup cooked or approximately 5 spears) contains:

• 20 calories.
• 30% of your daily folate, which helps to build new red blood cells and prevents birth defects.
• 3 grams of fibre, which helps with fullness
• Vitamins A, C, K as well as iron, potassium and calcium.

Besides Roasting, How to Cook Asparagus?

• Grill it on BBQ.
• Steam in microwave or on stovetop. 
• Add asparagus to pasta sauce, cold salad, soups, stir-fry; also goes great with egg dishes.
• Oven Roast (like this meal!)

Andrea shares tips and tricks on Dietetic Directions Instagram!

How Do You Store Asparagus? 

Store asparagus standing in water for 4 to 5 days in the fridge.

Simply store your fresh asparagus standing in some water in your fridge.

What Do You Serve With Sheet Pan Haddock?

I served my Sheet Pan Haddock on a bed of brown rice, but can substitute bulgur. Quinoa or couscous too. You can also pair with a side of corn on the cob or roasted potatoes! 

Sheet Pan Haddock & Veggies on a bed of brown rice

Other Asparagus Recipes: 

Spring Fresh Gnocchi in Cream Sauce recipe!

Dijon Cream Asparagus

Crunchy Asparagus with Garlic & Parm

Prep Time: 10 minutes

Cook Time: 20 minutes 

Serves: 2

Ingredients:

1 cup cherry tomatoes, halved

2/3 cup of bell peppers, cut into strips

10 asparagus spears with firm ends snapped off

1-2 tbsp olive oil

1 tsp oregano

Kosher salt and pepper to taste 

2 fillets of haddock, thawed and patted dry

Season fillets with oregano, salt and pepper

Olive oil drizzle on top

½ lemon, cut into slices 

Garnish with fresh chives or dill. 

Sheet Pan Haddock & Veggies Directions: 

1. Firstly, pre-heat oven to 375F. 
2. Line a baking sheet with parchment paper. 
3. Spread out your uniformly cut veggies on the paper and drizzle olive oil on top. Sprinkle salt and pepper and oregano and toss them with your hands to lightly coat all veggies. 
4. Afterwards, pat haddock fillets dry and season each side lightly with oregano, kosher salt and pepper. 
5. Then, place the seasoned fillets on top of the veggies. I put lemon wedges on top of the fish and on the sheet pan veggies as well. 
6. Finally, bake for 15-20 minutes until fish is opaque and flakes easily. 

Sheet Pan Haddock & Veggies

Yield: 2

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Sheet Pan Haddock & Veggies is flavourful and simple.

Print

Ingredients

• 1 cup cherry tomatoes, halved
• 2/3 cup of bell peppers, cut into strips
• 10 asparagus spears with firm ends snapped off
• 1-2 tbsp olive oil
• 1 tsp oregano
• Kosher salt and pepper to taste
• 2 fillets of haddock, thawed and patted dry
• Season fillets with oregano, salt and pepper
• Olive oil drizzle on top
• ½ lemon, cut into slices
• Garnish with fresh chives or dill.

Instructions

1. Pre-heat oven to 375F.

2. Line a baking sheet with parchment paper.

3. Spread out your uniformly cut veggies on the paper and drizzle olive oil on top. Sprinkle salt and pepper and oregano and toss them with your hands to lightly coat all veggies.

4. Next, pat haddock fillets dry and season each side lightly with oregano, kosher salt and pepper.

5. Then, place the seasoned fillets on top of the veggies. I put lemon wedges on top of the fish and on the sheet pan veggies as well.

6. Bake for 15-20 minutes until fish is opaque and flakes easily.