Haddock in tomato basil sauce

Haddock in tomato basil sauce

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(36 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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jessicalb89
1st May, 2009
4.05
I really liked this recipe, i did it with prawns last night and will do it with haddock tonight as i bought some in this morning! would recommend, quick, easy, delicious! :)
jessicalb89
1st May, 2009
4.05
I really liked this recipe, i did it with prawns last night and will do it with haddock tonight as i bought some in this morning! would recommend, quick, easy, delicious! :)
brigita
14th Mar, 2009
5.05
Loved it! Simple, light and delicious!

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