Mediterranean marinated vegetables
Herbs, garlic and olive oil make a great marinade for vegetables
Haddock in tomato basil sauce
- Preparation and cooking time
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 1 tbsp olive oil
- 1 onionthinly sliced
- 1 small aubergineabout 250g/9oz, roughly chopped
- ½ tsp ground paprika
- 2 garlic clovescrushed
- 400g can chopped tomato
- 1 tsp dark or light muscovado sugar
- 8 large basil leavesplus a few extra for sprinkling
- 4 4x175g/6oz firm skinless white fishfillets, such as haddock
Nutrition: per serving
- kcal212
- fat4g
- saturates1g
- carbs8g
- sugars1g
- fibre3g
- protein36g
- salt0.5glow
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.
