Sign In Chef

OR

No account yet? Sign up.

Forgot your password?

×

Our Disclaimer (The serious stuff)

By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

Spoonacular is not responsible for any adverse effects or damages that occur because of your use of the website or any information it provides (e.g. after cooking/consuming a recipe on spoonacular.com or on any of the sites we link to, after reading information from articles or shared via social media, etc.)

×

Mediterranean-Style Haddock

 
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $3.01 One serving costs about $3.01

$3.01 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 gluten-free,dairy-free,pescetarian,gluten free,dairy free,pescatarian lunch,main course,main dish,dinner
spoonacular Score:64%

Spoonacular Score: 64%

 

Mediterranean-Style Haddock requires around 45 minutes from start to finish. For $3.01 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. One serving contains 157 calories, 20g of protein, and 3g of fat. This recipe serves 2. It works well as a main course. This recipe from spoonacular user skillingbeck requires garlic, vine ripened tomatoes, white wine, and onion. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. Similar recipes are Mediterranean-Style Haddock, Mediterranean-Style Haddock, and Mediterranean-Style Chicken.

Haddock can be paired with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. You could try GIFFT by Kathie Lee Gifford Pinot Grigio. Reviewers quite like it with a 4.8 out of 5 star rating and a price of about 15 dollars per bottle.

GIFFT by Kathie Lee Gifford Pinot Grigio

GIFFT Pinot Grigio bursts with lively pear and tropical fruits, balanced by crisp acidity and an elegantly refined freshness. Featuring ripe stone fruit and citrus aromas, this wine showcases melon, nectarine and Meyer lemon flavors that finish light and refreshing.

» Get this wine on Wine.com

Ingredients

Servings:
8 ounces
8 ounces raw haddock
raw haddock
1 tsp
1 tsp olive oil
olive oil
0.5 cup
0.5 cup red bell pepper
red bell pepper
0.5 cup
0.5 cup onion
onion
2 cloves
2 cloves garlic
garlic
2 Tbsps
2 Tbsps white wine
white wine
0.5 cup
0.5 cup vine ripened tomatoes
vine ripened tomatoes
0.5 tsps
0.5 tsps pepper
pepper
0.25 tsps
0.25 tsps salt
salt
1 tsp
1 tsp oregano
oregano
8 ounces raw haddock
8 ounces
raw haddock
1 tsp olive oil
1 tsp
olive oil
0.5 cup red bell pepper
0.5 cup
red bell pepper
0.5 cup onion
0.5 cup
onion
2 cloves garlic
2 cloves
garlic
2 Tbsps white wine
2 Tbsps
white wine
0.5 cup vine ripened tomatoes
0.5 cup
vine ripened tomatoes
0.5 tsps pepper
0.5 tsps
pepper
0.25 tsps salt
0.25 tsps
salt
1 tsp oregano
1 tsp
oregano

Equipment

baking pan
baking pan
oven
oven
baking pan
baking pan
oven
oven


Instructions

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.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.01
Ingredient
8 ounces raw haddock
1 teaspoon olive oil
½ cups red bell pepper
½ cups onion
2 cloves garlic
2 TBSPs white wine
½ cups vine ripened tomatoes
½ teaspoons pepper
1 teaspoon oregano
Price
$4.53
$0.05
$0.37
$0.18
$0.13
$0.41
$0.22
$0.03
$0.10
$6.02

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • If you are cooking with wine, be aware that the amount of alcohol that evaporates could be much less than you think. In fact, researchers found that anywhere between 4 and 49 percent of the alcohol in a dish might remain depending on the cooking method, length of cooking, etc. If you're concerned about the amount of alcohol you're consuming, keep an eye on how much wine is going into your dish!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • get more health tips

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • When buying wine for cooking, it is certainly not a bad idea to buy a wine you would enjoy drinking (some wine for the dish, some wine for the chef?) But if your favorite wines cost a small fortune, save them for drinking and purchase a cheaper?though still good quality!?wine for cooking. Just don't buy "cooking wine" with added salt, food coloring, etc.

  • Don't have any wine in the house? Red wine vinegar and white wine vinegar can be used to deglaze pans. Chicken/beef broth or grape juice can also be used in place of wine in a pinch, especially if a recipe only calls for a small amount.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Depending on where it was caught, haddock can be a sustainable seafood choice.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
156 Calories
19g Protein
2g Total Fat
9g Carbs
22% Health Score
Limit These
Calories
156
8%

Fat
2g
4%

  Saturated Fat
0.44g
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

Related Recipes