Haddock with Tomato Caper Sauce
Haddock with Tomato Caper Sauce is a light and flavorful dinner option that pairs tender, flaky haddock with a tangy and savory tomato caper sauce. To prepare, pan-sear or bake the haddock fillets until golden and cooked through. For the sauce, simmer ripe tomatoes, garlic, onions, and capers, creating a zesty, slightly briny complement to the mild fish.
Ingredients:
1 Haddock Fillet
1 1/2 tsps Extra Virgin Olive Oil (divided)
Sea Salt & Black Pepper (to taste)
1/2 Garlic (clove, minced)
2 tbsps Shallot (chopped, divided)
1/2 Tomato (large, chopped)
3/4 tsp White Wine Vinegar
1 1/2 tsps Capers (drained)
2 tbsps Parsley (chopped, plus more for garnish)
Directions:
1. Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment paper.
2. Place the fish on the prepared baking sheet and brush with half of the oil. Season with salt and pepper. Cook in the oven for 10 to 12 minutes, or until the fish is cooked through.
3. Meanwhile, heat the remaining oil in a pan over medium-low heat. Sauté the garlic and shallots for one to two minutes or until softened.
4. Add the tomatoes and vinegar and season with salt and pepper. Cook for about four to five minutes or until the tomatoes soften. Stir in the capers and parsley, cooking for one more minute.
5. Place the fish on a serving platter. Top with the tomato caper sauce and season with fresh parsley. Divide evenly between plates and enjoy!
Notes:
Leftovers
Refrigerate in an airtight container for up to three days.
Serving Size
One serving is approximately one haddock fillet with 1/2 cup of sauce.
More Flavor
Add chili flakes and/or fresh basil.
Serve it With
Your favorite grains, steamed green beans, cauliflower and/or steamed broccoli.
Haddock Fillet
One haddock fillet is equal to 150 grams or 5.3 ounces.
Nutrition: (Amount per serving)
Calories 232
Cholesterol 104mg
Fat 8g
Sodium 542mg
Carbs 6g
Vitamin A 1587IU
Fiber 2g
Vitamin C 21mg
Sugar 2g
Calcium 46mg
Protein 33g
Iron 1mg
