Roasted Haddock with a Herby Crumb

Name: Roasted Haddock with a Herby Crumb
Yield: 2
Ingredients: 100g bulgur wheat; 1 small red onion, sliced into wedges; 1 red bell pepper, sliced; 1 yellow bell pepper, sliced; 2 tbsp olive oil; 1 tsp paprika; 4 sprigs rosemary; 1/3 cup pecans; 1 garlic clove; 2 unsmoked haddock loins; chunky hummus, to serve; 4 ripe medium tomatoes; handful basil leaves, shredded; handful mint leaves, shredded; juice and zest of 1 orange; freshly ground black pepper

Makes2 servings

PHOTO: DK CANADA

This brain-friendly sheet pan dinner is packed with vitamin C, thanks to the bell peppers and orange, and will give kids a healthy boost of antioxidants.

Ingredients

100g bulgur wheat
1 small red onion, sliced into wedges
1 red bell pepper, sliced
1 yellow bell pepper, sliced
2 tbsp olive oil
1 tsp paprika
4 sprigs rosemary
1/3 cup pecans
1 garlic clove
2 unsmoked haddock loins
chunky hummus, to serve

dressing

4 ripe medium tomatoes
handful basil leaves, shredded
handful mint leaves, shredded
juice and zest of 1 orange
freshly ground black pepper

Instructions

Preheat the oven to 400°F (200°C). Put the bulgur wheat into a pan over high heat with 1 cup (250ml) water. Bring to a boil, reduce to a simmer, and cook for 20 minutes until soft.
Put the onion and bell peppers on a roasting pan. Drizzle them with the oil, season with paprika, and toss well. Tuck 2 rosemary sprigs in among the onion and peppers, and transfer the pan to the oven for 20 minutes until the vegetables are soft.
Meanwhile, put the nuts, garlic, and the leaves from the other sprigs of rosemary into a small food processor. Blend for 1 minute, so that the mixture is a rough crumb. Place the haddock loins on a board and use spoonfuls of the nut mix to top the fish, pressing the crumb down well.
Take the pan out of the oven and carefully place the haddock fillets on top of the vegetables. Return to the oven for another 8–10 minutes until the fish is cooked and its flesh is opaque.
For the dressing, combine the chopped tomatoes (including the juice and seeds) with the basil, mint, orange juice, orange zest, and plenty of black pepper.
When the bulgur wheat is cooked, drain any excess water and return it to the pan. Pour the dressing over and stir it in well. Serve the fish, paprika vegetables (removing the rosemary sprigs), and bulgur wheat with a spoonful of homemade chunky hummus.

Nutrition (per serving)

Calories 577, Protein 27.2g, Carbohydrates 59.7g, Fat 27.4g, Fibre 11.9g, Sodium 74mg.

Smart swaps

Swap the pecans for Brazil nuts to get a different micronutrient mix—extra potassium, calcium, magnesium, phosphorus, iron, copper, vitamin E, and selenium.

Replace the haddock with fresh mackerel fillets for a huge boost in omega-3 fats, iron, and vitamin D.

Nutrient tip

Rosemary contains carnosic acid, which lab studies show can help protect against early onset Alzheimer’s disease. Another study found that rosemary’s aroma helps improve cognitive performance.

Recipe by Anne Harnan and excerpted from Eat Better Live Longer: Understand What Your Body Needs to Stay Healthy, published by DK Canada, Penguin Random House. Photo by Dorling Kindersley Limited.

This article was originally published on Jul 10, 2018

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