Baked Fish Breakfast Hash

There's something about the smell of fish roasting in the oven while potatoes crisp up in a skillet that makes a breakfast feel like you're actually taking care of yourself. I discovered this hash on a quiet Sunday morning when I had leftover cod and a bunch of vegetables wilting in my crisper drawer. It felt like I was solving a puzzle, but the result was so satisfying that I've been making it ever since. Now it's my go-to breakfast when I want something substantial without the usual grain-heavy routine.

My neighbor knocked on the door one morning while I was making this, drawn in by the aroma wafting into the hallway. We ended up eating it together and talking for an hour about how simple food is often the best food. She's been making her own version ever since, and I love that this recipe somehow became part of our Sunday routine.

Ingredients

• White fish fillets (cod or haddock): These mild, flaky fish stay tender without overshadowing the vegetables, and they cook quickly enough that everything finishes at the same time.
• Potatoes: Dice them small so they crisp up at the edges while staying creamy inside—this texture contrast is what makes the hash interesting.
• Red bell pepper: The brightness cuts through the richness of the oil and fish in a way that feels essential.
• Yellow onion: It caramelizes slightly as the potatoes cook, adding sweetness and depth.
• Baby spinach: Wilts in at the end to add nutrition without weighing the dish down.
• Olive oil: Use good oil here—you'll taste it in every bite.
• Garlic and thyme: These two together create an earthy undertone that reminds you this is a proper meal, not a breakfast afterthought.
• Eggs (optional): If you crack them into the hash at the end, the runny yolk becomes your sauce.

Instructions

Get your oven ready and season the fish:

Preheat your oven to 200°C and line a baking sheet with parchment paper. Place the fish fillets on the sheet, drizzle with 1 tbsp olive oil, then sprinkle with salt, pepper, and smoked paprika if you have it. The paprika isn't essential, but it adds a subtle smokiness that makes people ask what your secret is.

Bake the fish until it flakes:

Slide it into the oven for 12–15 minutes. You'll know it's done when it's opaque all the way through and a fork breaks it apart easily. Don't walk away—this is the perfect time to prep your vegetables.

Start the potatoes in the skillet:

While the fish bakes, heat 2 tbsp olive oil in a large skillet over medium heat. Add your diced potatoes and let them cook undisturbed for a few minutes so they get golden, then stir occasionally for 10–12 minutes total until they're crispy on the outside and tender inside.

Add the aromatics and soften everything:

Toss in the diced onion and bell pepper, stirring every minute or so for 5–6 minutes until they start to soften. Add the minced garlic and thyme, cooking for just 1 minute more—you want the garlic fragrant but not burnt.

Wilt the spinach in gently:

Stir in the baby spinach and watch it collapse into the hash. This takes less than a minute, and it's the moment the whole dish comes together visually.

Fold in the flaked fish:

Break the baked fish into large, loose chunks and gently stir it into the hash so you keep the flakes intact. Taste as you go and add more salt and pepper if the potatoes need it—every ingredient brings different levels of seasoning.

Add eggs if you're going that route:

If you want eggs, create four shallow wells in the hash with the back of your spoon. Crack an egg into each well, cover the skillet, and let it cook on low heat for 5–7 minutes until the whites set but the yolks stay soft. The warm hash will coddle the eggs perfectly.

Finish and serve:

Scatter fresh parsley over everything and serve straight from the skillet. It looks more casual that way, and honestly, it tastes better when you serve it warm.

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There was one morning I made this for my daughter before a big test, and she said it made her feel ready for anything. I realized then that feeding someone well is a kind of confidence boost, something concrete you can give them. That's when this hash stopped being just a recipe and became part of how I show up for the people I care about.

Why This Hash Works for Any Morning

Most breakfasts feel like you're eating something sweet or something safe, but this hash sits right in the middle—it's hearty without being heavy, and it tastes like you made an effort without actually requiring skill. The combination of fish protein with starchy potatoes keeps you satisfied through your whole morning, and the vegetables make it feel balanced in a way that protein powder and toast just don't. Every time I make it, I'm reminded that breakfast doesn't have to follow the same tired patterns everyone expects.

Customizing Your Hash Without Losing What Makes It Work

I've made this with sweet potatoes when I wanted something sweeter, and it shifted the whole mood of the dish into something almost dessert-like, which is weird for breakfast but somehow it works. Salmon instead of cod brings richness that changes it into something more luxurious, while smoked fish adds a completely different kind of depth. You can swap the spinach for kale if you want something sturdier, or add mushrooms and zucchini if you have them—the base is flexible enough to roll with whatever you've got, and it always comes out tasting intentional.

Simple Moves That Turn This Into Something Special

The magic happens in the little details—grating a bit of lemon zest over everything at the end, cracking fleur de sel instead of table salt, or even serving it with a dollop of Greek yogurt if you want something creamy. Hot sauce works too if your morning calls for that kind of energy. I've found that the best breakfasts are the ones where you feel like you're treating yourself a little, even if it's just Wednesday.

• Squeeze fresh lemon juice over the finished hash to brighten all the flavors and cut through the richness.
• Serve with hot sauce, Greek yogurt, or even a tiny drizzle of good quality vinegar if you want to add complexity.
• Make it the night before through the vegetable step, then just reheat and add the fish and eggs in the morning if you're short on time.

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This hash is the kind of breakfast that makes you feel capable of anything, and that's worth waking up for. It's simple enough for a weekday, but feels special enough to make for someone you're trying to impress on a slow morning together.

Recipe FAQs

→ What fish types work best for the hash?

White fish like cod or haddock are ideal due to their flaky texture and mild flavor.

→ Can I substitute regular potatoes with another variety?

Yes, sweet potatoes can be used for a sweeter, nutrient-rich alternative.

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

Baking the fish ensures it flakes easily and retains moisture, enhancing texture and flavor.

→ How can I add eggs to the dish?

Create wells in the hash, crack eggs into them, cover, and cook on low heat until set.

→ What herbs complement the flavors in this hash?

Fresh thyme and parsley add aromatic and fresh notes to balance the rich ingredients.

→ Can this dish be made dairy-free?

Yes, simply omit any dairy accompaniments such as yogurt; the hash itself is dairy-free.