Description
This Pan Fried Haddock is an Italian-recipe comprising a savoury mix of tomato, olives & capers that serve as a sauce with the fish. It is keto-friendly, just serve with your favourite greens.
Ingredients
Units
Scale
- 4 haddock fillets, weighing about 900g (2lbs) in total
- 125ml (1/2 cup) olive oil
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 80ml (1/3 cup) white wine
- 16 cherry tomatoes, halved
- 16 black olives, pitted
- 15g (2 tbsp) capers
- 60ml (1/4 cup) chicken stock
- 4g (1 tbsp) flat leaf parsley, chopped
- 15g (1/4 cup) basil, chopped
- salt and black pepper, to taste
Instructions
- Season the fish to taste.
- Heat half of the oil in a large frying pan and cook the fish on both sides for around 4 minutes each. Set aside.
- Add the remaining oil to the pan and fry the onion until softened.
- Add the garlic and continue to cook over a medium heat until the onion has started to caramelise.
- Pour in the wine and deglaze the pan with a wooden spoon.
- Reduce the wine by half.
- Add the tomatoes, olives and capers and cook until the wine has evaporated.
- Pour in the stock and reduce the sauce by half.
- Season to taste and stir in the fresh herbs.
- Add the haddock to the pan and let it heat through.
- Serve immediately. Enjoy!
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Pan Fry
- Cuisine: Spanish
Nutrition
- Serving Size:
- Calories: 471
- Sugar: 3.8 g
- Sodium: 1246.3 mg
- Fat: 32.8 g
- Saturated Fat: 4.7 g
- Trans Fat: 0 g
- Carbohydrates: 9.3 g
- Fiber: 2.3 g
- Protein: 33.4 g
- Cholesterol: 104.7 mg