PAN FRY HADDOCK RECIPES
HADDOCK IN TOMATO BASIL SAUCE RECIPE - BBC GOOD FOOD
A deliciously simple and low fat fish dinner
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Total Time 50 minutes
Cook Time 50 minutes
Yield 4
Number Of Ingredients 9
Steps:
- 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.
- 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.
- 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.
Nutrition Facts : Calories 212 calories, FatContent 4 grams fat, SaturatedFatContent 1 grams saturated fat, CarbohydrateContent 8 grams carbohydrates, SugarContent 1 grams sugar, FiberContent 3 grams fiber, ProteinContent 36 grams protein, SodiumContent 0.5 milligram of sodium
HADDOCK IN TOMATO BASIL SAUCE RECIPE - BBC GOOD FOOD
A deliciously simple and low fat fish dinner
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Total Time 50 minutes
Cook Time 50 minutes
Yield 4
Number Of Ingredients 9
Steps:
- 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.
- 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.
- 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.
Nutrition Facts : Calories 212 calories, FatContent 4 grams fat, SaturatedFatContent 1 grams saturated fat, CarbohydrateContent 8 grams carbohydrates, SugarContent 1 grams sugar, FiberContent 3 grams fiber, ProteinContent 36 grams protein, SodiumContent 0.5 milligram of sodium
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