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MHC Recipe

Herb Crusted Haddock with Tuscan White Beans and Kale

Herb Crusted Haddock with Tuscan White Beans and Kale
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Course: Dinner, Main Course
Servings: 4 (click to scale)

Ingredients

For the Tuscan White Beans & Kale

  • 3/4 tsp oil
  • 2 1/2 tsp fresh garlic minced
  • 2 Tbsp yellow onion finely diced
  • 1 Tbsp carrots finely diced
  • 1 Tbsp celery finely diced
  • 3 each grape tomatoes halved
  • 1 3/4 tsp fresh lemon juice
  • 1 cup low sodium vegetable broth
  • 3/4 cup canned cannellini beans, low sodium drained and rinsed
  • 1/3 cup kale chopped
  • 3/4 tsp fresh rosemary chopped
  • 3/4 tsp fresh parsley chopped

For the Herb Crusted Haddock

  • 4 each haddock filets 4 ounces each
  • 1/2 cup fresh parsley chopped
  • 2 tsp fresh garlic minced
  • 2 tsp lemon zest
  • 2 tsp canola oil
  • 1/4 tsp kosher salt
  • 1/8 tsp black pepper
  • cooking spray as needed

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Instructions

For Tuscan White Beans & Kale:

  • Heat the oil in a large skillet over medium heat. Add the garlic and cook until fragrant, stirring often. Add the onion, carrot, and celery. Cook until the vegetables are tender.
  • Add the tomatoes and cook until they begin to soften and release some of their juices. Stir in the lemon juice and vegetable broth. Add the cannellini beans, kale, and rosemary. Gently fold to combine.
  • Reduce the heat and simmer for 10–15 minutes, or until the kale is tender. Remove from the heat and gently stir in the parsley. Keep hot while cooking the fish.

For the Herb Crusted Haddock

  • Preheat the oven to 350°F. Heat a grill pan or skillet over medium-high heat and lightly coat with cooking spray. Combine the parsley, garlic, lemon zest, and oil in a small bowl.
  • Pat the haddock dry and season both sides with salt and pepper. Sear the haddock for approximately 2–3 minutes on one side, until lightly golden.
  • Transfer the fish to a baking sheet and bake for approximately 7–12 minutes, or until the fish flakes easily and reaches 145°F internally. Spoon about 1 tablespoon of the herb mixture over each fillet.

For each Plate

  • Spoon 1/2 cup of Tuscan white beans and kale onto each plate. Top with one herb-crusted haddock fillet and serve warm.

Nutrition

Calories: 171kcal | Carbohydrates: 12g | Protein: 21g | Fat: 4g | Saturated Fat: 0.3g | Sodium: 408mg | Fiber: 3g
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