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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 $3.04 One serving costs about $3.04

$3.04 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:61%

Spoonacular Score: 61%

 

Mediterranean-Style Haddock requires approximately approximately 45 minutes from start to finish. This recipe serves 2 and costs $3.04 per serving. One serving contains 157 calories, 20g of protein, and 3g of fat. 2 people have made this recipe and would make it again. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. Not a lot of people really liked this main course. It is brought to you by Foodista. A mixture of haddock, garlic, wine, and a handful of other ingredients are all it takes to make this recipe so scrumptious. Taking all factors into account, this recipe earns a spoonacular score of 62%, which is pretty good. Users who liked this recipe also liked Mediterranean-Style Frittata, Mediterranean-Style Chicken, and Mediterranean style couscous.

Pinot Grigio, Gruener Veltliner, and Pinot Noir are my top picks for Haddock. 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. One wine you could try is Archery Summit Vireton Pinot Gris. It has 4.6 out of 5 stars and a bottle costs about 17 dollars.

Archery Summit Vireton Pinot Gris

The 2013 vintage is exuberant and effusive in the glass. The bouquet offers enticing aromas of citrus blossom, lemongrass, pineapple candy and ripe white peach. Opening with juicy notes of fresh cut pineapple, kadota fig and yellow apple, the palate exhibits energetic acidity and lively mouthfeel. Subtle undertones of citrus, spice drops and a distinctive, flinty minerality carry on throughout and linger on the clean, lasting finish.

» Get this wine on Wine.com

Ingredients

Servings:
8 oz
8 oz raw haddock
raw haddock
1 tsp
1 tsp olive oil
olive oil
0.5 cups
0.5 cups red bell pepper
red bell pepper
0.5 cups
0.5 cups onion
onion
2 cloves
2 cloves garlic
garlic
2 Tbsps
2 Tbsps white wine
white wine
0.5 cups
0.5 cups 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 oz raw haddock
8 oz
raw haddock
1 tsp olive oil
1 tsp
olive oil
0.5 cups red bell pepper
0.5 cups
red bell pepper
0.5 cups onion
0.5 cups
onion
2 cloves garlic
2 cloves
garlic
2 Tbsps white wine
2 Tbsps
white wine
0.5 cups vine ripened tomatoes
0.5 cups
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: $3.04
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
$0.28
$0.03
$0.10
$6.08

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!

  • 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.

  • 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!

  • 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.

  • 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.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • 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.

  • get more cooking tips

Green Tips

  • 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.

  • 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.

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

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