Spiralized Base For Fish

Spiralize a few vegetables; spread them on a sheet pan, and pop them in the oven. While they’re roasting, dredge some haddock fillets with Wondra flour and sauté them in a hot pan.

Slide the vegetables onto a platter. Top with the fish. Garnish with wedges of lemon and fresh basil and dinner is served.



2 medium zucchini
1 summer squash
1 large sweet onion
1 pint container of grape tomatoes
1 red bell pepper
1 jalapeño pepper (seeds and membrane removed)
2 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1 tsp. sugar
1/4 cup olive oil
2 TBS balsamic vinegar

1 pound of haddock fillets
Wondra flour for dredging (or regular flour)
canola oil for frying


1. Pre-heat 2 half sheet pans in a 425 degree oven.
2. Spiralize the zucchini and summer squash using the blade with the largest holes. Snip into manageable lengths. Put the strands in a colander and let them drain while you work on the other vegetables.
3. Spiralize the onion and red bell pepper using the slicer blade, or by hand. Put them in a large bowl.
4. If using cherry tomatoes, cut them in halves. If using grape tomatoes, you can leave them whole. Add them to the bowl with the onions and peppers.
5. Remove the seeds and white membrane from the jalapeño pepper and mince it finely. Mince the garlic. Add both to the bowl.
6. Squeeze as much liquid as you can from the zucchini and summer squash. Blot the strands with paper towels. Add them to the bowl.
7. Add the salt, pepper, sugar, olive oil and balsamic to the vegetables and stir well to coat.
8. Remove the hot sheet pans from the oven and divide the vegetables between the two of them. Spread the vegetables out into one layer. The hot pan starts the cooking process immediately. Roast for approximately 20 minutes, stirring and repositioning pans halfway through.
9. Heat enough canola oil to generously cover the base of a sauté pan. Salt and pepper the haddock fillets. Dredge in Wondra flour. Shake off excess. Make sure your oil is hot enough to create a quick sear. You want the fish to fry quickly so that it doesn’t absorb a lot of oil. Drain on paper towels.
10. Serve the fish on top of a bed of roasted vegetables. Squeeze a wedge off lemon over everything.

Note: You can make the vegetables ahead of time. Just pile all of them on one sheet pan and reheat them in a hot oven as you’re cooking the fish.

And another thing: You can certainly use regular flour to dredge the fish, but Wondra is lighter and produces a better crust. I read that Julia Child used Wondra, so that’s a pretty good recommendation.


About Mary Jane

I am a retired English teacher. My husband, Frank, and I have lived on Cape Cod since 2000. I am a lifelong bread baker and writer and have been posting a blog on Falmouth Patch for the last few years. Savory Seasons has been largely devoted to recipes and food in general. I am hoping to expand my focus in this new blog.
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