Smoky and saucy haddock

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PREP TIME

10 min

TOTAL TIME

40 min

Serves

4

Smoky and saucy haddock

Photo, Roberto Caruso.


Ingredients

  • 4 tsp olive oil
  • 1 onion , thinly sliced
  • 1 large Japanese eggplant , diced
  • 796-mL can plum tomatoes
  • 1 garlic clove , minced
  • 1 tsp paprika
  • 1 tsp brown sugar
  • 4 small haddock fillets , about 490 g total
  • 1 tbsp capers , drained and chopped
  • 1/4 cup chopped parsley

Instructions

  • HEAT a large non-stick frying pan over medium. Add oil, then onion and eggplant. Cook until onion is soft, 5 min. Add tomatoes, garlic, paprika and sugar. Use a potato masher to break up tomatoes. Reduce heat to medium-low. Simmer, covered, until saucy, about 15 min.
  • ADD fish fillets, then spoon sauce over fish. Simmer, covered, until a knife tip inserted in thickest part of fish and held for 10 sec feels warm, 6 to 8 min. Sprinkle with capers and parsley.

Nutrition (per serving)

  • Calories
  • 212,
  • Protein
  • 26 g,
  • Carbohydrates
  • 15 g,
  • Fat
  • 6 g,
  • Fibre
  • 3 g,
  • Sodium
  • 409 mg.