Baked Fish Breakfast Hash

There's something about cooking fish for breakfast that feels rebellious in the best way. I discovered this hash on a lazy Sunday morning when my refrigerator held half a fillet, some sad potatoes, and a handful of spinach—the kind of ingredients that usually get tossed. Instead of giving up, I decided to bake the fish while crisping everything else in a skillet, and somehow this accidental combination became my go-to breakfast when I need to feel genuinely nourished.

I made this for my friend Maya on a Wednesday morning when she mentioned feeling sluggish, and watching her face light up as she took the first bite reminded me that the best meals are the ones that make someone feel genuinely cared for. She's been asking me to make it ever since.

Ingredients

• White fish fillets (cod or haddock): Use about 300 grams total—this mild, flaky fish won't overpower breakfast but adds serious protein. If your fillets are thick, pound them gently to ensure even cooking.
• Potatoes: Dice them small so they crisp up properly; larger chunks stay soft inside when the outsides brown.
• Bell pepper and onion: These soften while the potatoes cook, so timing naturally works out without you babysitting the pan.
• Baby spinach: Added last so it wilts gently without turning dark and bitter.
• Garlic and thyme: Just a minute of cooking releases their flavor into the whole hash without becoming harsh.
• Olive oil: Use about 1 tablespoon for the fish and 2 for the vegetables; it's what makes everything golden.
• Eggs (optional): Crack them into wells at the end for runny yolks that coat everything beautifully.

Instructions

Get your oven ready and prep the fish:

Preheat to 200°C (400°F) and line a baking sheet with parchment paper. Pat your fish fillets dry—this tiny step makes them crisp better. Arrange them on the sheet, drizzle with olive oil, and season generously with salt, pepper, and smoked paprika if you have it.

Bake the fish:

Slide it into the oven for 12–15 minutes. You'll know it's done when it's opaque and flakes apart with the gentlest fork pressure. Set it aside to cool slightly while you build the hash.

Start the potatoes:

While the fish bakes, heat 2 tablespoons of olive oil in a large skillet over medium heat. Add your diced potatoes and let them cook undisturbed for a minute or two before stirring—this browns the edges. Keep stirring occasionally for 10–12 minutes until they're golden and tender.

Add the aromatics:

Toss in your diced onion and bell pepper, stirring often for about 5–6 minutes until they soften. The kitchen will smell incredible at this point.

Finish the vegetables:

Add minced garlic and thyme, cooking for just 1 minute—you want them fragrant but not burnt. Gently fold in the spinach and let it wilt down, which takes about a minute.

Combine everything:

Flake your baked fish into bite-sized chunks and gently stir them into the hash. Taste and adjust salt and pepper as needed—remember the fish was already seasoned, so go easy at first.

Optional egg finish:

If you're adding eggs, use a spoon to create four small wells in the hash. Crack an egg into each well, cover the skillet, and cook on low heat for 5–7 minutes until the whites are set but yolks are still runny.

Serve:

Garnish with fresh parsley and serve immediately while everything is still warm and the textures are distinct.

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My neighbor actually cried when I brought her a container of this hash after her surgery—not because it was fancy, but because someone had thought to make her something wholesome that tasted like care. That's when I realized this simple breakfast is about so much more than the ingredients in your pan.

Why Fish for Breakfast Actually Works

Fish is lean, fills you up fast, and doesn't sit heavy in your stomach the way heavy breakfast foods sometimes do. It has all the omega-3s your brain needs first thing in the morning, plus it cooks quickly and pairs beautifully with crispy potatoes and bright vegetables. Once you get over the idea that fish belongs on a dinner plate, you'll find breakfast transforms into something more satisfying.

Making It Your Own

This hash is endlessly flexible depending on what you have on hand and what you're craving. Swap sweet potatoes in for a naturally sweeter version, use salmon for a richer flavor, or try smoked fish if you want that smokehouse taste built right in. You can meal-prep the vegetables the night before and just cook everything fresh in the morning, or use leftover roasted vegetables if you happen to have them hanging around.

Serving Ideas and Pairings

I like serving this with a dollop of Greek yogurt on the side for tanginess, or hot sauce if someone at the table wants more heat. Fresh lemon juice squeezed over the top brightens everything, and a simple green salad balances the richness if you're eating this as lunch instead of breakfast. Sometimes I'll toast a piece of bread just to push the crispy potatoes onto it like a fancy open-faced sandwich.

• Try a sprinkle of flaky sea salt right before serving for texture contrast.
• If you're making this for guests, bake the fish ahead and reheat gently while you cook the hash.
• Leftovers keep in the fridge for 2 days and actually taste just as good cold or reheated gently in a skillet.

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This hash turned a random Tuesday morning into something that felt intentional and nourishing, and now it's the breakfast I reach for when I want to remember that cooking doesn't have to be complicated to feel like love on a plate. Make it once and I promise it'll become something you crave.

Recipe Questions & Answers

→ Can I use different types of fish for this dish?

Yes, white fish like cod or haddock work well, but salmon or smoked fish can provide different flavors and textures.

→ What potatoes are best for this breakfast hash?

Russet or Yukon Gold potatoes hold up nicely when cooked and provide a crispy texture; sweet potatoes are a flavorful alternative.

→ How do I prevent the potatoes from sticking to the skillet?

Use enough olive oil and heat the pan properly before adding potatoes. Stir occasionally to ensure even cooking without sticking.

→ Is it necessary to bake the fish before adding it to the hash?

Baking ensures the fish stays tender and flaky, making it easier to fold into the hash without overcooking.

→ Can this dish be made dairy-free?

Absolutely. Simply omit any dairy toppings like yogurt or cheese, and use oil-based cooking methods to keep it dairy-free.

→ How can I make the eggs in the hash perfectly cooked?

Create small wells in the hash, crack an egg into each, cover the skillet, and cook on low heat until the whites set and yolks reach desired doneness.