Italian Smoked Haddock

    40 min

    This fabulous dinner recipe totals 250 calories. It is simple to prepare, packed FULL of flavour and is perfect for those trying to watch their weight.


    Sussex, England, UK
    14 people made this

    Serves: 1 

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

    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 and seasonings and cook gently for 5 minutes until the tomatoes begin to break down.
    3. Wrap the haddock fillet with foil (leaving it open) and place on a baking tray.
    4. Pour the ingredients in the frying pan on top of the fish. Add 1 tablespoon of water and close the foil.
    5. Bake in the oven for 22 minutes, ensuring you do not overcook or the fish will become tough.


    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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    Reviews in English (2)


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


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

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