Recipes : Haddock in tomato basil sauce

A deliciously simple and low fat fish dinner

• 1 tbsp olive oil
• 1 onion , thinly sliced
• 1 small aubergine , about 250g/9oz, roughly chopped
• ½ tsp ground paprika
• 2 garlic cloves , crushed
• 400g can chopped tomatoes
• 1 tsp dark or light muscovado sugar
• 8 large basil leaves , plus a few extra for sprinkling
• 4 4x175g/6oz firm skinless white fish fillets, such as haddock

1. Heat the olive oil in a large non-stick frying pan and stirfry 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.
2. Stir in the paprika, garlic, tomatoes and sugar with 1⁄2 tsp salt and cook for another 8-10 minutes, stirring, until onion and aubergine are tender.
3. 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.

Per serving

212 kcalories, protein 36g, carbohydrate 8g, fat 4 g, saturated fat 1g, fibre 3g, sugar 1g, salt 0,5 g