Haddock In Tomato
Basil Sauce

Excellent Recipe For All White Fish

A tasty way of cooking white fish, any firm white fish will do, especially for those hesitant about cooking fish.


haddock-in-tomato-basil-sauceHaddock In Tomato Basil Sauce

This is such a delicious meal it will make fish eaters out of just about anyone!

It pairs very well with your favourite rice, or pasta and even potatoes go well.

Note: Muscovado sugar is an unrefined or partially refined cane sugar with a high molasses content and coarse texture, much like dark brown sugar.

The Best Haddock In Tomato Basil Sauce

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Haddock In Tomato Basil Sauce

Haddock In Tomato Basil Sauce

Yield
4
Author
Judith Coates
Prep time
15 Min
Cook time
28 Min
Total time
43 Min
A very tasty and colourful dish. An easy way of cooking white fish, that will delight all who partake!

Ingredients

Haddock In Tomato Basil Sauce
  • 1 tbsp olive oil
  • 1 onion, thinly sliced
  • 1 small aubergine or eggplant, roughly chopped
  • ½ tsp ground paprika
  • 2 garlic cloves, crushed
  • 2 cups fresh tomatoes chopped or (400 gr) can of tomatoes
  • 1 tsp light or dark muscovado sugar or brown sugar
  • 8 large basil leaves, plus a few for garnish
  • 1 kilo fresh, white fish fillet per person (about 250 gm each)
  • ½ tsp sea salt
  • Add ½ tsp of chilli powder for a little extra kick.

Instructions

Easy Method
  1. Heat the olive oil in a non-stick frying pan and stir fry the onion and aubergine for about 4 minutes, until they start to turn golden.
  2. Then cover with a lid and let them steam for 6 minutes, to help soften them.
  3. Stir in the paprika, garlic, tomatoes and sugar, and the salt, and cook, with the lid on, for another 8-10 minutes, stirring as necessary until the onion and the aubergine are tender.
  4. Sprinkle the basil leaves over the sauce.
  5. Add ½ tsp of chili powder for a little extra kick.
  6. Place the fish in the sauce and cover the pan and cook for 6-8 minutes until the fish flakes easily when tested with a knife.
  7. Tear the rest of the basil leaves over the pan of fish, and serve.
  8. You can serve with a salad, crusty bread, asparagusor whatever takes your fancy.

Notes:

Helpful Notes & Tips

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Calories

433.33

Fat (grams)

6.63

Sat. Fat (grams)

1.24

Carbs (grams)

31.51

Fiber (grams)

8.61

Net carbs

22.91

Sugar (grams)

14.30

Protein (grams)

63.01

Sodium (milligrams)

638.47

Cholesterol (grams)

235.13
The nutritional information for this recipe has been calculated for the entire recipe electronically, if you are not satisfied with these results, please use the link to CALORIE COUNTER in the Notes section above. They are not intended as a health recommendation or guideline.

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