Growing up in a house where fish sticks were the only seafood we ate, I never imagined I’d end up loving dishes like haddock with lemon and capers. My mom wasn’t big on cooking fish – she’d say it made the kitchen smell funny and was too hard to get right. But years later, my friend Sarah showed me how wrong we’d been. She made this simple haddock dish that changed my mind completely. The trick, she taught me, isn’t complicated at all – it’s just about getting the basics right and letting a few good ingredients do their thing.
Possible Ingredient Alternatives
Haddock can be replaced with cod, pollock, or tilapia, which have similar mild flavors and flaky textures. These alternatives work well with the lemon and caper sauce while providing comparable nutritional benefits. For a plant-based option, firm tofu or tempeh can be used, though cooking times may need adjustment. Olive oil can be substituted with avocado oil or grapeseed oil for a different flavor profile or higher smoke point. These oils maintain the dish’s heart-healthy fats. Capers can be replaced with chopped green olives or pickled onions to achieve a similar briny taste. Use about 1 tablespoon of olives or pickled onions in place of the 2 teaspoons of capers. These substitutions maintain the dish’s Mediterranean flavor while accommodating various dietary preferences and ingredient availability.
| Preparation Time | 10-15 minutes |
| Cooking Time | 15-20 minutes |
| Total Time | 25-35 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 60-70 g
- Fat: 40-50 g
- Carbohydrates: 10-20 g
Ingredients
For the haddock:
- 2 tbsp olive oil
- lemon juice, as needed
- sea salt, to taste (I like Maldon sea salt flakes)
- black pepper, to taste (freshly ground is best)
- 2 haddock fillets (0.5 to 0.75 lb each)
For the sauce:
- 2 tbsp olive oil (or any neutral cooking oil)
- 2 tsp brined capers (drained well before using)
- black pepper, to taste
- sea salt, to taste
- juice of 0.5 lemon
For the garnish and serving:
- rice
- fresh parsley, for garnish (finely chopped)
- asparagus or baby bok choy
Step 1: Prepare the Oven and Dish
Preheat your oven to 350 degrees F.
Take an oven-proof dish or pan and grease it with 2 tablespoons of olive oil.
This will help to keep the fish from sticking to the dish and add flavor.
Step 2: Season and Bake the Fish
Arrange the fish fillets in the prepared dish, spaced evenly apart.
Add a dash of sea salt, pepper, and a small squeeze of lemon juice over each fillet for flavor.
Place the dish into the preheated oven and bake for about 15 minutes.
If you are using thicker fillets, you may need to extend the baking time slightly until the fish is cooked through and flakes easily.
Step 3: Prepare the Sauce
Once the fish is done, remove it from the oven and carefully transfer the fillets to serving plates.
In the hot pan, immediately add 2 tablespoons of olive oil, more lemon juice, capers, and a sprinkle of salt and pepper.
Mix these ingredients well to create a delicious sauce.
Drizzle this sauce over the baked fish fillets, and, if desired, over any rice you may be serving alongside.
Step 4: Serve and Garnish
To finish, garnish the fish with some fresh parsley.
Serve the fish with a side of vegetables and rice for a complete meal.
Enjoy your elegantly simple and delicious fish dish!
