When I was growing up, my mom did most of the cooking. Inspired by her Italian grandmother and ancestors, she made delicious pasta dishes, baked bread and comforting casseroles. My dad, on the other hand, would only cook on occasion and it always revolved around the same thing – fresh fish. Much to my mom’s chagrin, these nights felt very special as a kid because dad was cooking. Not only was he cooking, but his excitement about the fish he had selected at the fish market was contagious. One of the reasons he would get so excited is because he would buy it from a fish market where he had worked for years. Sometimes he would bring me into the market with him and I’d watch him catch up with his old friends still working there. They were always sure to tell my dad what the best fish of the day was. And more often than not, that fish was haddock.

This recipe for sheet pan haddock reminded me of my dad and how food felt like an adventure on those nights he would cook. As I’ve gotten older, fish is still one of my favorite things to eat and so I’ve discovered ways and recipes that make preparing fish easy and delicious. Sheet pan recipes are a great route to go if you want a delicious, well-rounded meal, not a lot of dirty pots and pans, and a beautiful presentation. In this recipe, the haddock is topped with a tasty combination of Swiss chard, sun-dried tomatoes, olives and capers that gives it a delicious Mediterranean flare. The fish is also rubbed with three of my favorite spices (paprika, oregano, and thyme), which are all staples of Mediterranean cuisine. As the haddock cooks on the sheet pan with the other ingredients, the flavors all come together and the final result is delicious. Oh and I forgot to mention… this recipe only takes about 20 minutes! Pair it with a dry white wine like a sauvignon blanc or pinot gris and enjoy.

Check out more of our Mediterranean diet fish recipes below.

Baked Halibut with Lemon and Rosemary (Greece)

Baked Halibut with Lemon and Rosemary

Recipe Here!

Sheet Pan Salmon with Asparagus, Lemon and Dill

sheet pan salmon

Recipe Here!

More information here about pairing this dish with wine!

Mediterranean Diet Weight Loss Plan

Sheet Pan Haddock with Swiss Chard and Sun Dried Tomatoes

4.67 from 6 votes
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Dinner, Main Course
Cuisine Mediterranean
Servings 4
Calories 193 kcal

Ingredients
  

  • 1 pound haddock filet
  • 10 green olives chopped
  • 1 bunch swiss chard de-stemmed and chopped
  • 1 tablespoon capers
  • 2 tablespoons sun-dried tomatoes chopped
  • 2 tablespoons olive oil
  • 2 cloves garlic chopped

Spice Rub

  • ½ teaspoon pepper
  • ½ teaspoon smoked paprika
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme

Instructions
 

  • Preheat oven to 400F
  • Add swiss chard, olives, sun dried tomatoes, garlic, capers, and olive oil into a bowl. Mix well.
  • Create spice rub by mixing pepper, smoked paprika, dried oregano and dried thyme in a small bowl. Add half of Add the spice rub to the greens and sprinkle the other half of the spice rub onto both sides of the fish. Place fish skin down (if there is skin) on a lightly oiled sheet pan.
  • Cover fish with the greens mixture.
  • Bake for 10-15 minutes or until the center of fish can be flaked with a fork.

Nutrition

Calories: 193kcalCarbohydrates: 7gProtein: 21gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gTrans Fat: 1gCholesterol: 61mgSodium: 701mgPotassium: 864mgFiber: 3gSugar: 2gVitamin A: 7198IUVitamin C: 36mgCalcium: 90mgIron: 3mg
Have you tried this recipe? Tell us about it!Click here to rate this recipe in the comments section below.
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2 Comments

  1. Mary January 22, 2022 at 10:43 am - Reply

    4 stars
    What is the serving size?

    Another great dish!

    • Bill Bradley, R.D. January 24, 2022 at 8:57 am - Reply

      A serving size would be about 4 ounces or 1/4 of the total dish.

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