Haddock in tomato basil sauce

Haddock in tomato basil sauce

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(28 ratings)

Cook: 50 mins

Easy

Serves 4
A deliciously simple and low fat fish dinner

Nutrition and extra info

Nutrition: per serving

  • kcal212
  • fat4g
  • saturates1g
  • carbs8g
  • sugars1g
  • fibre3g
  • protein36g
  • salt0.5g
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Ingredients

  • 1 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 onion, thinly sliced
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 1 small aubergine, about 250g/9oz, roughly chopped
    Aubergine

    Aubergine

    oh-ber-geen

    Although it's technically a fruit (a berry, to be exact), the aubergine is used as a…

  • ½ tsp ground paprika
    Paprika

    Paprika

    pa-preek-ah

    A spice that's central to Hungarian cuisine, paprika is made by drying a particular type of…

  • 2 garlic cloves, crushed
  • 400g can chopped tomato
    Tomato

    Tomato

    toe-mart-oh

    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 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

Method

  1. 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.

  2. 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.

  3. 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.

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Comments, questions and tips

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wendy_darling
1st Feb, 2012
5.05
Delicious. Used frozen haddock and frozen prawns so took a bit longer. Served with couscous
maisie124175
19th Jan, 2012
5.05
So quick, healthy and tasty. I had it as a main meal so added a tin of borlotti beans to bulk it for my husband. Really enjoyed and will definitely do it again.
rubyroo33
9th Oct, 2011
Delicious. Add some spinach for extra taste
jpointon
13th Sep, 2011
5.05
Made it with some courgettes instead of aubergine and added a small portion of tuna I had left over.
josephina86
5th Sep, 2011
5.05
Deeeelicious! Served with vegetables, will definitely make again.
ann-mariehumphries
11th Jun, 2011
5.05
Absolutely delicious. Even my daughter who is not a fish lover gave it 10/10. I served it with crushed garlic potatoes. Mmm.
lanny2112
10th Jun, 2011
5.05
This was delicious! I only used a pinch of salt though as I didn't think it needed the stated amount. Will definitely make this again!
soumi28
30th Jan, 2011
5.05
tried this recipe today....was really yummy....had it along with couscous which my husband prepared...would recommend it to fish lovers...interesting fact was that, my hubby who is not a typical fish person, also liked it!!
soumi28
30th Jan, 2011
5.05
tried this recipe today....was really yummy....had it along with couscous which my husband prepared...would recommend it to fish lovers...interesting fact was that, my hubby who is not a typical fish person, also liked it!!
cocovanilla
19th Oct, 2010
3.05
Too much salt and way too long cooking-time, there are other similar recipes done in half the time. Tasted okay, except from the 1/2 teaspoon salt!

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