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Haddock in tomato basil sauce

Haddock in tomato basil sauce

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  • Preparation and cooking time
    • Cook:
  • Easy
  • Serves 4

A deliciously simple and low fat fish dinner

Nutrition: per serving
HighlightNutrientUnit
kcal212
fat4g
saturates1g
carbs8g
sugars1g
fibre3g
protein36g
low insalt0.5g
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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 tomato
  • 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

  • STEP 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.

  • STEP 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.

  • STEP 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.

Goes well with

Recipe from Good Food magazine, July 2003

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Overall rating

A star rating of 4.8 out of 5.38 ratings
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