Healthy Dad

Baked Haddock with Panko, Sautéed Broccoli Rape

Here's a heart-healthy meal for Dad (and Mom, too!) ... oven-baked haddock with crispy Panko topping. It's a favorite in our house, easy to prepare and loaded with savory goodness.

Baked Haddock
Ingredients 
3 tbsp. butter

2 tbsp. dry white wine (like Pinto Grigio)

Salt and pepper to taste

Good quality medium to hot paprika

½ cup Panko breadcrumbs

2 haddock filets (about 1/2 lb. for each person)

Process
1. Wash haddock filets in cold water, drain and dry with paper towel; set aside.
2. Using one tbsp of the butter, coat the bottom and sides of a 9" x 12" x 2" oven-proof casserole.
3. Place filets in prepared casserole, dust with salt, papper and paprika to taste.
4. Using remaining butter, cut into small pieces and dot atop filets.
5. Sprinkle filets with Panko breadcrumbs.
6. Add wine around filets on bottom of casserole (do not put wine on top of filets).
7. Bake at 350 degrees for 25 minutes, then place under broiler (set to "Low") for 3-4 minutes until crust is browned and crispy.

Allow to stand 5 minutes before serving. Serve with broccoli rape (recipe below), rice, warm noodles or boiled potatoes.

Sautéed Broccoli Rape

Ingredients

2 lbs. fresh broccoli rape

3 cloves garlic, chopped coarsely

2 tbsp. extra virgin olive oil

Salt and freshly ground pepper to taste

Squeeze of fresh lemon

Process

1. Trim 2" off stems of broccoli rape. Wash thoroughly. 

2. In two batches, blanch for 2-3 minutes per batch, then immerse in a cold water bath for 2-3 minutes to stop cooking and retain color. Drain well in colander.

3. In heated non-stick frying pan, lightly sauté garlic in 2 tbsp. extra-virgin olive oil for about two minutes, or until translucent (do not brown).

4. Add blanched broccoli rape, season with salt and pepper, and cook for 2-4 minutes. 

5. Splash a generous squeeze of fresh lemon juice, mix to combine, and serve.