Oven-baked smoked haddock with tomatoes

    (2)
    40 min

    This is a fabulous low-fat dinner if you watch your weight. It is simple to prepare and packed full of flavour.

    vers4ce

    Sussex, England, UK
    16 people made this

    Ingredients
    Serves: 1 

    • cooking spray
    • 40g white onion, chopped
    • 1 garlic clove, chopped
    • 200g fresh tomatoes, chopped
    • 1/2 teaspoon dried coriander
    • salt and black pepper to taste
    • 200g smoked haddock fillet

    Method
    Prep:10min  ›  Cook:30min  ›  Ready in:40min 

    1. Preheat the oven to 190 C / Gas 5.
    2. Spray a frying pan with cooking spray and lightly sauté the onion and garlic until soft. Add tomatoes, coriander, salt and pepper and and cook gently until the tomatoes begin to break down, about 5 minutes.
    3. Wrap the haddock fillet in foil, leaving it slightly open. Place on a baking tray.
    4. Pour the ingredients from the frying pan on top of the fish. Add 1 tablespoon water and close the foil.
    5. Bake in the oven until bubbly and heated through, about 22 minutes, ensuring you do not overcook or the fish will become tough.

    Tip

    Adaptions can be made by substituting any white fish in the place of the haddock. Cod would work well, as would mackerel. The entire recipe contains 250 calories and is low fat.

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    Average global rating:
    (2)

    Reviews in English (2)

    by
    0

    Absolutely first class..i added a few peppers in place of the onion nd garlic..served with a baked potato..magical  -  15 Feb 2017

    by
    0

    Used tinned chopped tomatoes and added chilli powder. Lovely  -  21 Apr 2015

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