Arrasto assado com vegetais de primavera

Baked Haddock with Spring Vegetables

Servings

4

Prep Time

10 minutes

Cook Time

20 minutes

Calories

250

Cuisine

Mediterranean

Category

Main Course

The beauty of this dish lies in its simplicity. Fresh, flaky haddock is oven-baked alongside a medley of vibrant spring vegetables, allowing the natural flavors to shine. 


The combination of zucchini, yellow squash, cherry tomatoes, and red onions adds a burst of color and freshness, making this meal as visually appealing as it is delicious. 


Seasoned with aromatic oregano, a hint of red pepper flakes, and a squeeze of lemon juice, every bite is bright and satisfying.


This recipe is perfect for busy weeknights when you want something nutritious yet easy to prepare. The one-pan method minimizes cleanup, while the balance of lean protein and fresh vegetables makes it a wholesome meal. 


Serve it with a side of quinoa, a light salad, or just as it is for a low-carb option. Whether you’re a seafood lover or just looking for a new healthy dinner idea, this baked haddock is sure to become a favorite!


Baked Haddock with Spring Vegetables

Ingredients

  • 4 haddock fillets

  • 1 zucchini, sliced

  • 1 cup squash

  • 1 cup cherry tomatoes, halved

  • 1/2 red onion, thinly sliced

  • 2 cloves garlic, minced

  • 2 tablespoons olive oil

  • 1 tablespoon lemon juice

  • 1 teaspoon dried oregano

  • 1 teaspoon sea salt

  • 1/2 teaspoon black pepper

  • 1/4 teaspoon red pepper flakes (optional)

  • 1/4 cup fresh parsley, chopped

Directions

  1. Preheat your oven to 375°F (190°C).

  2. In a large mixing bowl, combine zucchini, yellow squash, cherry tomatoes, red onion, and garlic. Drizzle with 1 tablespoon of olive oil and season with half the oregano, salt, and pepper. Toss to coat evenly.

  3. Spread the vegetables evenly on a baking sheet lined with parchment paper.

  4. Place haddock fillets on top of the vegetables. Drizzle with the remaining olive oil and lemon juice.

  5. Sprinkle the remaining oregano, salt, black pepper, and optional red pepper flakes over the fillets.

  6. Bake for 18-20 minutes, or until the haddock is opaque and flakes easily with a fork.

  7. Remove from the oven and garnish with fresh parsley.

  8. Serve warm with an extra squeeze of lemon if desired.

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10 dicas para cozinhar arrasto assado com vegetais de primavera

  1. Use filetes frescos de arinca para obter a melhor textura e sabor.

  2. Pat o Haddock seque antes de temperar para ajudá -lo a assar uniformemente.

  3. Corte os legumes uniformemente para garantir que cozinhem na mesma taxa.

  4. Não cozinhe demais o arrasto; Deve ser opaco e floco facilmente.

  5. Um aperto de limão fresco antes de servir aprimora os sabores.

  6. Use papel manteiga para facilitar a limpeza.

  7. Tente adicionar aspargos ou snap ervilhas para uma crise extra.

  8. Ervas frescas como manjericão ou endro podem adicionar outra camada de sabor.

  9. Adicione uma garoa de esmalte balsâmico para uma reviravolta picante.

  10. Sirva imediatamente para obter a melhor textura e sabor.

Sirva com sugestões

  • Salada de quinoa leve

  • Aspargos cozidos no vapor ou feijão verde

  • Batata doce assada

  • Cuscuz de grãos integrais com ervas

  • Arroz de manteiga de alho

FAQs

P: Posso usar o Haddock congelado para esta receita?
UM: Sim, mas certifique -se de descongelar completamente e secar antes de assar.

P: Posso substituir o Haddock por outro peixe?
UM: Absolutamente! COD, tilápia ou alabote funcionam bem nesta receita.

P: Como eu sei quando o haddock é cozido?
UM: Os peixes devem ser opacos e flocos facilmente com um garfo.

P: Posso fazer esta receita antes do tempo?
UM: Sim, você pode preparar os vegetais com antecedência, mas asse o peixe antes de servir.

 

 

 

Chef's Recommendation

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Chef's Note: A sharp knife not only makes prep work faster but also safer - dull knives require more pressure and are more likely to slip.

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