Mediterranean-Style Haddock

Mediterranean-Style Haddock might be a good recipe to expand your main course recipe box. This recipe makes 2 servings with 155 calories, 20g of protein, and 3g of fat each. For $3.01 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. If you have pepper, salt, bell pepper, and a few other ingredients on hand, you can make it. 2 people have made this recipe and would make it again. It is a good option if you're following a gluten free, dairy free, paleolithic, and primal diet. It is brought to you by Foodista. From preparation to the plate, this recipe takes approximately 45 minutes. With a spoonacular score of 69%, this dish is solid. Mediterranean-Style Haddock, Mediterranean-Style Haddock, and Roasted Potatoes And Haddock Puttanesca are very similar to this recipe.

Servings: 2

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

8 ounces haddock, raw

1 teaspoon olive oil

1/2 cup sliced red bell pepper

1/2 cup sliced onion

2 cloves garlic, minced

1 ounce white wine (about 2 TBSP)

1/2 cup ground tomatoes

1/2 teaspoon pepper

1/4 teaspoon salt

1 teaspoon oregano

Equipment:

oven

frying pan

baking pan

Cooking instruction summary:

Preheat oven to 350. Heat oil in a small skillet over medium heat. Add red pepper and onion and saut for 7 minutes, or until slightly softened. Add garlic and stir for 30 seconds. Add white wine to deglaze the pan, followed by ground tomatoes, oregano, salt, and pepper. Stir and let simmer for 2 minutes. Place the fish in a single layer in a small oven-safe baking dish and cover with the tomato sauce. Sprinkle with the feta cheese. Bake for 20 minutes. Serve.

 

Step by step:


1. Preheat oven to 35

2. Heat oil in a small skillet over medium heat.

3. Add red pepper and onion and saut for 7 minutes, or until slightly softened.

4. Add garlic and stir for 30 seconds.

5. Add white wine to deglaze the pan, followed by ground tomatoes, oregano, salt, and pepper. Stir and let simmer for 2 minutes.

6. Place the fish in a single layer in a small oven-safe baking dish and cover with the tomato sauce.

7. Sprinkle with the feta cheese.

8. Bake for 20 minutes.

9. Serve.


Nutrition Information:

Quickview
154 Calories
19g Protein
2g Total Fat
9g Carbs
21% Health Score
Limit These
Calories
154k
8%

Fat
2g
4%

  Saturated Fat
0.45g
3%

Carbohydrates
9g
3%

  Sugar
4g
5%

Cholesterol
61mg
20%

Sodium
538mg
23%

Alcohol
1g
9%

Get Enough Of These
Protein
19g
40%

Vitamin C
56mg
69%

Selenium
30µg
43%

Vitamin B12
2µg
35%

Vitamin A
1562IU
31%

Phosphorus
297mg
30%

Vitamin B6
0.56mg
28%

Vitamin B3
4mg
23%

Potassium
591mg
17%

Manganese
0.33mg
17%

Vitamin K
13µg
13%

Vitamin E
1mg
12%

Folate
46µg
12%

Magnesium
42mg
11%

Fiber
2g
10%

Vitamin B2
0.13mg
7%

Vitamin B5
0.7mg
7%

Iron
1mg
6%

Vitamin B1
0.08mg
6%

Calcium
53mg
5%

Copper
0.09mg
5%

Zinc
0.67mg
4%

Vitamin D
0.57µg
4%

covered percent of daily need
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