HADDOCK IN TOMATO BASIL SAUCE
A deliciously simple and low fat fish dinner
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Time 50m
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, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 8 grams carbohydrates, Sugar 1 grams sugar, Fiber 3 grams fiber, Protein 36 grams protein, Sodium 0.5 milligram of sodium
SMOKED FISH & CHERRY TOMATO RAREBIT
Any kind of white-fleshed fish will do for this divine recipe - it's a great family dish to make
Provided by Maxine Clark
Categories Afternoon tea, Main course
Time 1h15m
Number Of Ingredients 13
Steps:
- Preheat the oven to fan 170C/ conventional 190C/gas 5. To make the rarebit sauce, melt the butter in a heavybased saucepan and stir in the flour and Worcestershire sauce. Cook, stirring, for 1 minute. Remove the pan from the heat and slowly whisk in the milk until combined. Return to the heat and slowly bring to the boil, stirring or whisking constantly. Simmer for 2 minutes then mix in the grated cheese and mustard, season well with salt and pepper and set aside.
- For the fish, melt a third of the butter in a large non-stick frying pan, add the garlic and cook until just coloured. Immediately add the tomatoes and toss them with the garlic butter, cooking just enough to heat through. Tip the mixture into the base of a shallow baking dish (a rectangular 28 x 22cm dish is ideal), and spread in an even layer. Melt half the remaining butter in the frying pan and add some of the spinach, cook over a high heat until wilted then tip into a colander. Repeat with the remaining butter and spinach, then press the spinach to drain off any excess liquid, season with salt, pepper and the nutmeg and arrange to cover the tomato layer. Then cover with the fish fillets.
- Heat the rarebit sauce and spoon evenly over the fish, spreading it with the back of a spoon so the fish is completely covered, then sprinkle over the grated cheese. (The dish may now be frozen for up to 1 month. To cook, defrost in the microwave or overnight in the fridge and continue as stated adding an extra 10 minutes to the cooking time.) Bake in the oven for about 30 minutes or until brown and bubbling and the fish is cooked through (check by pushing a knife into the fish - the flesh should flake easily). You may like to finish off the rarebit under the grill to brown the top more. Serve straight from the dish.
Nutrition Facts : Calories 645 calories, Fat 40 grams fat, SaturatedFat 23 grams saturated fat, Carbohydrate 25 grams carbohydrates, Fiber 6 grams fiber, Protein 49 grams protein, Sodium 4.99 milligram of sodium
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