Baked Haddock Recipe
Bon Appetit
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Haddock In Tomato Basil Sauce: A very tasty and colorful dish. An easy way of cooking any white fish, that will delight all who partake!
Ingredients
- 1 tablespoon olive oil
- 1 onion thinly sliced
- 1 small aubergine or eggplant roughly chopped
- ½ teaspoon ground paprika
- 2 garlic cloves crushed
- 2 cups fresh tomatoes chopped or 400 gr can of tomatoes
- 1 teaspoon 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 teaspoon sea salt
- Add ½ teaspoon of 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.
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Nutrition
Calories: 433.33kcalCarbohydrates: 31.51gProtein: 63.01gFat: 6.63gSaturated Fat: 1.24gCholesterol: 235.13mgSodium: 638.47mgFiber: 8.61gSugar: 14.3g
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