Baked Fish Breakfast Hash (Print Version)

Wholesome baked fish hash with crispy potatoes and vibrant vegetables for a nutritious start.

# What You Need:

→ Fish

01 - 2 fillets (about 10.5 oz) white fish (cod or haddock), skinless and boneless
02 - 1 tablespoon olive oil
03 - 1/2 teaspoon salt
04 - 1/4 teaspoon freshly ground black pepper
05 - 1/2 teaspoon smoked paprika (optional)

→ Vegetables

06 - 2 medium potatoes, peeled and diced (about 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 1/2 teaspoon dried thyme
13 - 4 large eggs (optional, for topping)
14 - Salt and pepper, to taste
15 - Fresh parsley, chopped (for garnish)

# How to Prepare:

01 - Preheat the oven to 400°F. Line a baking sheet with parchment paper.
02 - Place fish fillets on the baking sheet. Drizzle with 1 tablespoon olive oil, season with salt, pepper, and smoked paprika. Bake for 12 to 15 minutes until opaque and flaky.
03 - Heat 2 tablespoons olive oil in a large skillet over medium heat. Add diced potatoes and cook, stirring occasionally, for 10 to 12 minutes until golden and nearly tender.
04 - Add diced onion and bell pepper to the skillet. Sauté for 5 to 6 minutes until softened. Stir in garlic and thyme, cooking for 1 more minute.
05 - Fold in baby spinach and cook until just wilted.
06 - Flake baked fish into large chunks and gently fold into the hash. Adjust seasoning with salt and pepper as needed.
07 - Make four wells in the hash. Crack an egg into each. Cover skillet and cook on low heat for 5 to 7 minutes until eggs are set as desired.
08 - Sprinkle with fresh parsley and serve immediately.

# Expert Advice:

01 -
  • It comes together in under an hour and makes enough for leftovers that actually taste good the next day.
  • You get protein, vegetables, and complex carbs all on one plate, so you're genuinely full until lunch.
  • The fish stays flaky instead of turning rubbery because you bake it separately—a small trick that changed everything for me.
02 -
  • Bake your fish separately instead of mixing it in raw—I learned this the hard way when I tried to cook everything together and ended up with overcooked fish and undercooked potatoes.
  • Keep those potato pieces uniform in size so they cook evenly and actually get crispy instead of some being mushy and others still hard.
  • If you're adding eggs, use low heat and cover the skillet—high heat will scramble them and split the yolks before the whites even set.
03 -
  • Cut your potatoes roughly the same size so they finish cooking at the same moment—uneven pieces are the reason hash sometimes feels disjointed.
  • Don't skip the step of letting potatoes sit undisturbed for the first few minutes; that's what creates the crispy edge everyone reaches for first.

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