Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This baked haddock with potatoes uses a sheet-pan method with mustard-seasoned white fish, soft leeks and a measured yogurt sauce. The potatoes roast separately on a second tray so both textures can be managed without crowding.
Slice and rinse the leeks thoroughly. Cover them during their first roasting interval with a small measured water addition, then uncover when the haddock goes on top. Reserve the clean yogurt sauce before handling raw fish.
The leeks soften beneath the mustard-coated fish, while the yogurt sauce is added after cooking. The listed estimate includes all potatoes and yogurt sauce in four equal portions.
Why Readers May Like It
- 1Measured portions and clear staged oven cooking.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Raw haddock fillets | 4 fillets, about 5 oz each | 600 g | 444 kcal | 97.9 g | 0 g | 2.7 g |
| Leeks, cleaned and sliced | about 3 medium | 400 g | 244 kcal | 6 g | 56.6 g | 1.2 g |
| New potatoes, raw, quartered | about 1 lb 5 oz | 600 g | 462 kcal | 12.3 g | 104.9 g | 0.5 g |
| Olive oil | 2 tablespoons | 28 g | 248 kcal | 0 g | 0 g | 28 g |
| Dijon mustard | about 2 1/2 tablespoons | 40 g | 24 kcal | 1.5 g | 2.3 g | 1.3 g |
| Plain nonfat Greek yogurt | about 2/3 cup | 160 g | 94 kcal | 16.3 g | 5.8 g | 0.6 g |
| Lemon juice | 2 tablespoons | 30 g | 7 kcal | 0.1 g | 2.1 g | 0.1 g |
| Garlic, minced | 2 cloves | 8 g | 12 kcal | 0.5 g | 2.6 g | 0 g |
| Fresh parsley, chopped | about 1/3 cup | 12 g | 4 kcal | 0.4 g | 0.8 g | 0.1 g |
| Water | 4 tablespoons | 60 g | 0 kcal | 0 g | 0 g | 0 g |
| Table salt | about 1/6 teaspoon | 1 g | 0 kcal | 0 g | 0 g | 0 g |
| Black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Full recipe estimate | 4 servings | — | 1542 kcal | 135.1 g | 175.7 g | 34.5 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Digital kitchen scale (paid link)
- Chef’s knife (paid link)
- Cutting board (paid link)
- Mixing bowls (paid link)
- Rimmed baking sheet set (paid link)
- Oven gloves (paid link)
- Instant-read food thermometer (paid link)
- Flexible turner (paid link)
Before You Start
Slice and rinse the leeks thoroughly. Cover them during their first roasting interval with a small measured water addition, then uncover when the haddock goes on top. Reserve the clean yogurt sauce before handling raw fish.
Allow about 55 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean. The tray size, ingredient state and doneness cues matter more than an exact timer.
Prepare the oven and ingredients
10 minutesHeat the oven to 425°F / 220°C conventional, or 400°F / 200°C fan. Use a digital kitchen scale (paid link) for fillets and trimmed vegetables. Rinse sliced leeks well to remove grit, then drain. Keep raw fish on a separate clean preparation surface.
Start potatoes and leeks separately
20–25 minutesToss potatoes with 14 g oil and salt on one tray from a rimmed baking sheet set (paid link). Put leeks, remaining oil and measured water on another, covering that tray loosely with foil. Roast both until potatoes start to soften and leeks are starting to soften.
Reserve a clean mustard mixture
3 minutesMix mustard, lemon, garlic and pepper. Put half into a clean bowl with the yogurt and parsley, then refrigerate that finishing sauce. Keep the other half for the fish.
Add haddock to the leeks
3 minutesRemove the foil from the leek tray carefully using oven gloves. Place haddock over the softened leeks and coat with the fish portion of the mustard mixture. Return that tray and the potatoes to the oven.
Complete fish and potato cooking
10–16 minutesRoast until the haddock is cooked through and the potato centers are tender. Keep fillets from overlapping. If potatoes are ready first, hold them on a clean serving plate while the fish finishes.
Check each fish portion
2 minutesInsert an instant-read food thermometer (paid link) into the thickest part of each fillet. Haddock must reach 145°F / 63°C. Recheck any undercooked portion with a clean probe after further roasting.
Lift fish without breaking it
2 minutesUse a clean flexible turner (paid link) to lift cooked haddock with its leeks. Share the potatoes equally and keep all fully heated juices with the portions.
Add the measured clean sauce
2 minutesDivide the refrigerated yogurt-mustard sauce evenly across four servings of fish, leeks and potatoes. Serve immediately. Only use the clean reserved sauce; discard any uncooked coating that touched raw fish.
How to Know It Is Ready
All haddock reaches 145°F / 63°C; leeks and potatoes are tender.
Flaky white fish with soft leeks and a smooth cool sauce.
One quarter of fish, potatoes, leeks, juices and yogurt sauce.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 33.8 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains fish, milk and mustard. Check labels for any additional allergens.
- Mustard and yogurt brands affect sodium and texture; no low-sodium claim is made.
Who May Enjoy This Recipe?
Sheet-pan meal planning
People looking for a practical meal with a measured grain, protein or legume component.
Home cooking
The leeks soften beneath the mustard-coated fish, while the yogurt sauce is added after cooking. The listed estimate includes all potatoes and yogurt sauce in four equal portions.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing raw haddock fillets, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use a similar white fish, retaining a 145°F / 63°C doneness check and recalculating its nutrition.
- Use plain low-fat yogurt if needed, noting the changed fat and protein values.
Allergen Information
Contains fish, milk and mustard. Check labels for any additional allergens.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep clean ready-to-eat sauces separate when that helps preserve texture.
Frequently Asked Questions
This version keeps it separate for a smoother finish. Heating nonfat yogurt may cause splitting; retain the reserved clean sauce and add it only after the fish is safely cooked.
Check the foil cover and add a small splash of water during their first interval if necessary. Avoid leaving raw fish partially cooked while adjusting vegetables; complete safe cooking before serving.
The listed ingredients provide an estimated 33.8 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Weigh the gram quantities used in the ingredient calculation.
Compare on Amazon →Paid link · opens in a new tabChef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabMixing bowls
Keep wet mixtures, coatings or fillings organized during preparation.
Compare on Amazon →Paid link · opens in a new tabRimmed baking sheet set
Use two roomy half-sheet pans, about 18 × 13 inches / 46 × 33 cm each, or more trays when needed; avoid deep crowded layers.
Compare on Amazon →Paid link · opens in a new tabOven gloves
Protect your hands when moving the hot tray or oven-safe pan.
Compare on Amazon →Paid link · opens in a new tabInstant-read food thermometer
Check the stated safe center temperature rather than relying on surface color alone.
Compare on Amazon →Paid link · opens in a new tabFlexible turner
Lift or turn food gently without damaging its structure.
Compare on Amazon →Paid link · opens in a new tab
