Haddock fillets baked over red onion and asparagus under a blended sweet potato, coconut milk, and herb cream sauce

Some weeks into this, you start missing meals that look like something, not just fuel. This one bakes fish and vegetables under a blended sweet potato and coconut milk sauce that comes out rich and orange without a drop of cream in it. It takes a blender and 1 pan, and it gives you back a meal that feels like care instead of maintenance.

Selenium is where haddock earns its keep. It plays a role in thyroid function, and it pulls double duty as an antioxidant your body leans on constantly, and there is iodine alongside it, part of how thyroid hormone gets made in the first place. The sweet potato blended into the sauce is where the vitamin A shows up, tied to immune and skin health.

Look for fish that came from clean water and a source that treated it decently. A pale fillet under a warm orange sauce, flecked with green herbs, is proof that eating this way can still feel like a real meal you actually want to sit down to.

Ingredients

Sauce:

• 2 TBSP extra virgin olive oil
• 1 cup sweet potato puree
• 4 cloves garlic, minced or crushed
• 1 TBSP fresh basil, finely chopped
• 1/4 cup fresh cilantro, plus more for garnish
• 1/2 cup full fat coconut milk (additive free)
• 1 TBSP freshly squeezed lime juice
• 1/2 tsp sea salt

For baking:

• 1 small red onion, sliced
• 1.5 cups asparagus, chopped (or zucchini)
• 1 TBSP extra virgin olive oil
• 1 lb haddock fillets
• Sea salt, for seasoning the fish

Method

1. Heat the oven to 375 F.
2. Make the sauce. Combine the olive oil, sweet potato puree, garlic, basil, cilantro, coconut milk, lime juice, and sea salt in a blender and blend until smooth. Taste and adjust the salt.
3. Toss the sliced red onion and chopped asparagus with the tablespoon of olive oil and spread them across the bottom of a baking dish.
4. Pat the haddock fillets dry, season both sides with sea salt, and lay them over the vegetables.
5. Pour the sweet potato cream sauce evenly over the fish so it is well covered.
6. Bake until the fish flakes easily and the vegetables are tender, about 20 to 25 minutes depending on the thickness of the fillets.
7. Garnish with fresh cilantro and serve warm.

Notes

• Confirm the coconut milk is full fat and additive free.
• Make the sweet potato puree by roasting or steaming sweet potato until soft and mashing it smooth. Plain roasted sweet potato works well.
• Servings and total time are not given in the source. About 3 to 4 servings is an estimate, and baking time depends on fillet thickness.
• This recipe is already AIP-compliant; no nightshade, grain, dairy, egg, nut, or seed ingredients are used, so no swaps were needed.

*Adapted from healmedelicious.com*