Oven Baked Haddock Fillet with a Tomato & Feta Sauce


“ Your body is a finely tuned vehicle. Give it good fuel and it will take you places” 

This was an absolutely delicious dish. Very simple to make but absolutely delicious and tasty nonetheless.

Haddock has a great amount of omega three fatty acids and is extremely high in protein. The fatty acids from fish are perfect for aiding and promoting recovery from high intensity exercise.

The combination with the feta Cheese is also one that proved inspiring as it added some delicious flavours to both the fish and the tomato sauce. Feta is also high in protein and extremely high in calcium, therefore this is a terrific dish to enjoy after working out or strenuous exercise.

A good little recovery meal.


1 Haddock Fillet ( 116 Calories, 1g Fat, 0g Carbs, 27g Protein)

1 tbsp Tomato Puree ( 34 Calories, 0g Fat, 6g Carbs, 2g Protein)

80g Feta Cheese ( 276 Calories, 23g Fat, 1g Carbs, 17g Protein)

6 Iceburg Lettuce Leaves, ripped and washed ( 7 Calories, 0g Fat, 1g Carbs, 0g Protein)

1/2 a Cucumber ( 5 Calories, 0g Fat, 0g Carbs, 0g Protein)


1) Pre-Heat the oven to Gas Mark 5 or 6.

2) Grease some foil on a baking tray using some kitchen roll and a little butter.

3) Place the Haddock fillet in the centre of the foil. Add the tomato puree on top of the fillet and using the back of a spoon, spread the tomato out evenly until the whole fillet looks red and is covered in the tomato.

4) Add 40g of the Feta cheese, crumbling the cheese up with your hands. Fold the foil over and place the baking tray in the oven to cook for 20-25 minutes.

5) Meanwhile, wash and then rip 6 Iceburg lettuce leaves and place them in a bowl ready.

6) Add half a washed and chopped cucumber and the remaining Feta, crumbling it up well and mixing the salad well.

7) Inspect the Haddock halfway through cooking and just to give it a little air, then put back in the oven.

8) Once the 20 minutes is up, Serve in the middle of a plate surrounded by the green, feta salad.

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