Baked Fish Breakfast Hash (Print View)
Wholesome baked fish paired with crispy potatoes and fresh veggies for a nourishing morning meal.
# What You'll Need:
→ Fish
01 - 2 skinless, boneless white fish fillets (approximately 10.5 oz total)
02 - 1 tablespoon olive oil
03 - ½ teaspoon salt
04 - ¼ teaspoon freshly ground black pepper
05 - ½ teaspoon smoked paprika (optional)
→ Vegetables
06 - 2 medium potatoes, peeled and diced (approximately 10.5 oz)
07 - 1 small red bell pepper, diced
08 - 1 small yellow onion, diced
09 - 1 cup baby spinach, roughly chopped
→ Other
10 - 2 tablespoons olive oil (for frying)
11 - 2 cloves garlic, minced
12 - 1 teaspoon fresh thyme leaves or ½ teaspoon dried thyme
13 - 4 large eggs (optional, for topping)
14 - Salt and pepper, to taste
15 - Fresh parsley, chopped (for garnish)
# Step-by-Step Directions:
01 - Preheat the oven to 400°F. Line a baking sheet with parchment paper. Place fish fillets on the sheet, drizzle with 1 tablespoon olive oil, season with salt, pepper, and smoked paprika; bake for 12–15 minutes until opaque and flaky.
02 - Heat 2 tablespoons olive oil in a large skillet over medium heat. Add diced potatoes and cook for 10–12 minutes, stirring occasionally, until golden and nearly tender.
03 - Add diced onion and bell pepper to the skillet. Sauté for 5–6 minutes until softened. Stir in minced garlic and thyme, cooking for an additional minute.
04 - Fold in baby spinach and cook just until wilted.
05 - Flake the baked fish into large chunks and gently mix into the vegetable hash. Adjust seasoning with salt and pepper as needed.
06 - 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 eggs reach desired doneness.
07 - Sprinkle chopped fresh parsley over the prepared dish and serve immediately.
# Expert Suggestions:
01 -
- It transforms simple pantry staples into something that tastes way more impressive than the effort it takes.
- You'll actually feel full and energized for hours, not reaching for snacks by mid-morning.
- Fish for breakfast sounds fancy, but it's easier than scrambling eggs and takes about the same time.
02 -
- Don't skip drying the fish before seasoning it—moisture keeps it from browning properly and makes it stick to the pan.
- If your potatoes aren't tender after 12 minutes, they won't magically soften once the other vegetables are added, so don't rush this step.
- Fold the fish in gently; aggressive stirring breaks it into sad little pieces instead of keeping those beautiful flakes intact.
03 -
- Cut your potatoes uniform in size so they cook evenly—larger chunks take longer and smaller ones overcook.
- Keep the skillet heat at medium, not medium-high; rushing the potatoes means soft outsides and hard insides.