Healthy Mediterranean-style haddock in the oven topcook.tomathouse.com
Ingredients:
- 4 haddock fillets, 170g each, skin removed
- 2 cans of 400g canned cherry tomatoes
- 0.5 cups dry white wine
- 1/2 cup Kalamata olives, halved
- 4 cloves garlic, crushed
- 2 tbsp. capers, dried
- 1 tbsp. honey
- 0.5 tsp Italian seasoning
- 0.5 tsp sweet paprika
- 2 tbsp. l. olive oil
- 4 slices of crusty bread
Preparation:
- Preheat oven to 220°C.
- In a 22x32cm baking dish, combine cherry tomatoes, white wine, olives, 3 cloves of garlic, capers, honey, 0.5 tsp of salt and add a few turns of black pepper.
- Pat the haddock fillets dry with paper towels and season the flesh with Italian seasoning, paprika, 1 teaspoon salt, and freshly ground black pepper. Place the fillets in the sauce in a baking dish. Bake until the sauce begins to bubble around the edges and the fish is cooked through and flakes easily with a fork, 15 to 20 minutes.
- Meanwhile, in a small bowl, combine the remaining 1 clove of garlic with the olive oil, 1/4 teaspoon salt, and freshly ground black pepper. Brush both sides of each slice of bread with the oil mixture and place on a baking sheet. Bake until toasted, 5-7 minutes.
- Serve the fish on plates with the sauce and toasted garlic bread.
Nutritional value per serving: Calories 364, Total Fat 11g, Saturated Fat 2g, Protein 33g, Carbohydrates 29g, Fiber 6g, Cholesterol 92mg, Sodium 1081mg, Sugars 11g. |