This is a quick and easy recipe for a deliciously healthy Smoked Haddock Bake recipe. It needs only 9 ingredients and 30 minutes from start to finish. Gluten-Free. Low-Carb. Keto.
Use the “Jump To Recipe” button above to skip right to the recipe card, but don’t be too hasty, as the post contains all the tips and tricks.
Smoked Haddock is an extremely popular fish in South Africa, and is normally found in the frozen section of the grocery store. Since it’s a frozen product, it’s such a delicious ingredients to keep stocked – perfect for days when you’re not sure what to cook, or when you’re overdue for a grocery store run.
This haddock recipe needs only a few pantry ingredients, a handful of fresh ingredients – and dinner is set. A few minutes of hands-on time and you’re ready to slide it into the oven to bake for 20-25 minutes.
It’s a ridiculously easy way to put a healthy dinner on the table in a flash.
What is the difference? Haddock vs Hake, Halibut, Pollock or Cod:
Hake, Haddock and Pollock are all part of the Cod family – so they are all similar and can be used in place of each other. They are all medium oily white fish – flaky and mild.
What does Haddock taste like:
In South Africa, “Haddock” is actually just dyed, brined and smoked Cape Hake. Even though it’s not real haddock – it’s a ridiculously delicious fish and has a unique flavor that tastes like home. Slightly sweet, medium sized flakes that is firm, but also tender. South African “Haddock” is an orangey color and has delicious smokey notes.
Real Haddock is very mild and slightly sweet, with a medium texture.
Haddock vs Cod:
Compared to Haddock, Cod is even milder and less sweet. It holds together well when cooked, but flakes easily – it has a much more delicate texture than haddock.
Haddock vs Halibut:
Halibut is also a very mild tasting white fish, with a slight sweetness. Although, it is a lot fattier than haddock – and has a much firmer texture. Thus, making is great choice for grilling or stews/hot pots.
Haddock vs Pollock:
Also mild, and slightly sweet tasting, with a medium texture.
In the end – these fish are all pretty similar in taste. The biggest difference being the texture – and price point. So, you can substitute any of these for the other based on you preferences.
For this recipe – we used frozen South African smoked “haddock” fillet – brined, dyed and lightly smoked hake.
Is Haddock Low-Carb/Keto-Friendly:
The great thing about the Low-Carb or Keto diet is that basically any and every animal protein is acceptable. So, yes – Haddock is keto-friendly and a deliciously healthy option for some variation in your keto diet dinners.
How To Cook Haddock Fish in the Oven:
Cooking Haddock in the oven is probably the easiest way to go about it – since it requires the shortest amount of hands-on time.
When cooked from frozen, I find that it takes a bit longer than the package suggests – about 30 minutes at 180C.
Of course, it all depends on the size of the fish. In South Africa, haddock fillets appear to be rolled and then frozen, so they’re kind of chunky – which explains the longer cooking time.
If you leave them to thaw, or they are frozen flat, it’ll probably take more around 10-15 minutes.
The best way to know – is to keep an eye on it. You know that fish is cooked when it’s no longer translucent (JUST opaque) and can flake easily.
How To Make A Smoked Haddock Bake or Casserole:
These simple ingredients are all you need for this yummy recipe:
- Smoked Haddock
- Onion
- Green Pepper
- Tomato
- Eggs
- Cream
- Cheese
- Dried Thyme
- Minced Garlic
We love smoked haddock and this recipe is one of our personal favorite recipes to cook for dinner – there’s nothing that quite compares to the flavor of South Africa “smoked haddock”, but it will most likely be just as delicious with any mild tasting white fish.
We use a simple mix of herbs and spices for the seasoning of the haddock bake in this recipe – to let the delicate taste of the fish shine. The onion, tomato and green pepper is what gives the yummy flavor to the dish.
We start be sautéing onion, green pepper and tomato together until the onion is translucent.
A little cheat we use for this recipe is to give the haddock a head-start in the microwave, so it can be easily shredded up and mixed evenly in the bake. Put the haddock in a microwaveable dish with a splash of milk for approximately 5-7 minute. You want it to be able to flake apart with two forks.
In a casserole dish – mix the onion, pepper, tomato with the fish.
Then, pour the 4 eggs mixed with 1/4 cup of cream over the fish and vegetables.
Sprinkle about 1/2 a cup of shredded cheese over top and pop into the oven for about 25 minutes.
The Smoked Haddock Bake is ready when the cheese is melted, golden and bubble. Garnish with some fresh parsley if you like, and serve immediately.
We like to serve this bake with a fresh salad on the side and some sautéed cauliflower – or even some boiled baby potatoes if we’re feeling a bit “carby”.
We’ve also got a few other healthy fish recipes in the archives if this one doesn’t tickle your fancy. Go take a peek at any of these:
- One Pan Tandoori Fish and Garlic Butter Cauliflower
- Easy Paleo Canned Tuna Fish Cakes
- Spicy Creole Flounder
- Tuna Tomato Zoodle Bake
- Blackened Mahi Lettuce Tacos with Cajun Remoulade
Baked Haddock Casserole Recipe and Calories:
Smoked Haddock Bake
Ingredients
- 1 lb smoked haddock (500g) (We used frozen smoked haddock)
- 1 yellow onion (diced)
- 2 tomatoes (diced)
- 4 eggs
- 1/4 cup milk
- 1/4 cup cream
- 1 tsp dried thyme
- 1 tbsp fresh garlic (minced)
- 1/2 tbsp salt
- 1/2 cup grated cheese (we used gouda)
Instructions
- Preheat the oven to 400F/200C
- Sauté the onion, tomato and green pepper in a bit of oil in a large skillet over high heat. Season with the dried thyme, garlic and half the salt at this point too.
- While the vegetables are cooking. Add the fish to small microwavable dish with the 1/4 of milk. Cover and microwave for 5-8 minutes. Long enough so it breaks apart easily. (We used frozen fish, so adjust the cooking time to 3-4 minutes if you have fresh fish).
- When the fish comes out of the microwave, remove it from the milk and put it in a casserole dish (We used an 10”x8” or 30x20cm dish). Break it apart roughly into smaller chunks.
- Now add the vegetables to the casserole dish and mix it evenly.
- Mix 4 eggs with the 1/4 cup of cream and the rest of the salt. Pour over the fish and vegetables.
- Sprinkle the cheese on top and bake for 20-25 minutes – until the cheese is golden and bubbly.
Tips and Tricks:
1. This recipe is delicious, but basic – don’t be afraid to add more vegetables or spices to make it your own.Nutrition
So good – was looking for a new way to make the pack of haddock in the freezer and this really hit the spot – thank you!