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Haddock in Tomato and Basil Sauce

Haddock in Tomato and Basil Sauce

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This delicious recipe sourced from the Iodine global network contains 324 mcg of iodine

SERVES 4

Ingredients

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

 

Method

  1. 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.

 

  1. 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.

 

  1. 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).

 

Per serving

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”

 

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