Baked Haddock In Tomato Basil Sauce
A very tasty and colorful dish. An easy, quick way of cooking any white fish that will delight all who partake!
Ingredients
- 1 tablespoon olive oil
- 1 onion thinly sliced
- 1 small eggplant aubergine in French, roughly chopped
- ½ teaspoon ground paprika
- 2 garlic cloves crushed
- 2 cups fresh tomatoes chopped or 400 gr can of tomatoes
- 1 teaspoon brown sugar or light or dark muscovado sugar
- 8 large basil leaves plus a few for garnish
- 4 lb white fish fillet 1 lb per person
- ½ teaspoon sea salt
- ½ teaspoon chilli powder for a little extra kick
Instructions
- 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.
- Then cover with a lid and let them steam for 6 minutes, to help soften them.
- 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.
- Sprinkle the basil leaves over the sauce.
- Add ½ teaspoon of chili powder for a little extra kick.
- 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.
- Tear the rest of the basil leaves over the pan of fish, and serve.
- You can serve with a salad, crusty bread, asparagus or whatever takes your fancy.
Notes
Note: Muscovado sugar is an unrefined or partially refined cane sugar with a high molasses content and coarse texture, much like dark brown sugar.
- Fish cooks fast and is done when it flakes easily with a fork.
Nutrition
Calories: 470kcalCarbohydrates: 7gProtein: 92gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 227mgSodium: 567mgPotassium: 1608mgFiber: 2gSugar: 4gVitamin A: 869IUVitamin C: 13mgCalcium: 67mgIron: 3mg
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