Mobile-nav
Menu
Bbc-logo Starburst Visit Homepage >

Haddock in tomato basil sauce

A deliciously simple and low fat fish dinner

  • Cook: 50 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 212
  • Carbohydrates 8
  • Saturated Fat 1
  • Sugar 1
  • Protein 36
  • Fat 4
  • Fibre 3
  • Salt 0.5

Nutrition per serving

  • Calories 212
  • Carbohydrates 8
  • Saturated Fat 1
  • Sugar 1
  • Protein 36
  • Fat 4
  • Fibre 3
  • Salt 0.5

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

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.

Suggested recipes from this collection...