Haddock in Tomato and Basil Sauce
This delicious recipe sourced from the Iodine global network contains 324 mcg of iodine
400g x 1 can tomatoes, canned, whole contents
400g haddock, flesh only, raw
250g aubergine, raw
1 large onions, raw
1 tablespoon oil, olive
1 teaspoon sugar
2 average cloves garlic, raw
4-5 leaves basil, fresh
2 teaspoons paprika
- Heat the olive oil in a large non-stick frying pan and stir-fry 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 ½ teaspoon 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 (unless gluten intolerant).
324 mcg iodine = 216% of adult adequate intake/162% of pregnant adequate intake;
35 mcg selenium = 50% of adult/pregnant adequate intake;
176 kcal; 4 g fat; 1 g saturated fat”