Haddock in tomato basil sauce
A deliciously simple and low fat fish dinner
Difficulty and servings
Serves 4
Preparation and cooking times
Cook 50 mins
Low-fat
- Heat the olive oil in a large non-stick frying pan and stirfry the onion and aubergine. After about 4 minutes the vegetables will start to turn golden but won't be soft yet, so cover with a lid and let the vegetables steam-fry in their own juices for 6 minutes - this helps them to soften without needing to add any extra oil.
- Stir in the paprika, garlic, tomatoes and sugar with 1⁄2 tsp salt and cook for another 8-10 minutes, stirring, until onion and aubergine are tender.
- Scatter in the basil leaves then nestle the fish in the sauce, cover the pan and cook for 6-8 minutes until the fish flakes when tested with a knife and the flesh is firm but still moist. Tear over the rest of the basil and serve with a salad and crusty bread.
Per serving
212 kcalories, protein 36g, carbohydrate 8g, fat 4 g, saturated fat 1g, fibre 3g, sugar 1g, salt 0.5 g
Recipe from Good Food magazine, July 2003.
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http://www.bbcgoodfood.com/recipes/1846/
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Ingredients
- 1 tbsp olive oil
- 1 onion , thinly sliced
- 1 small aubergine , about 250g/9oz, roughly chopped
- ½ tsp ground paprika
- 2 garlic cloves , crushed
- 400g can chopped tomatoes
- 1 tsp dark or light muscovado sugar
- 8 large basil leaves , plus a few extra for sprinkling
- 4 4x175g/6oz firm skinless white fish fillets, such as haddock
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Mediterranean marinated vegetables
Herbs, garlic and olive oil make a great marinade for vegetables
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Difficulty and servings
Serves 4
Preparation and cooking times
Cook 50 mins
Low-fat
Ingredients
- 1 tbsp olive oil
- 1 onion , thinly sliced
- 1 small aubergine , about 250g/9oz, roughly chopped
- ½ tsp ground paprika
- 2 garlic cloves , crushed
- 400g can chopped tomatoes
- 1 tsp dark or light muscovado sugar
- 8 large basil leaves , plus a few extra for sprinkling
- 4 4x175g/6oz firm skinless white fish fillets, such as haddock
Per serving
212 kcalories, protein 36g, carbohydrate 8g, fat 4 g, saturated fat 1g, fibre 3g, sugar 1g, salt 0.5 g
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