Name: Seared Haddock with Tomato, Basil and White Bean Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 4 (4 oz/113 g) haddock filets; 1 tsp each salt and fresh cracked pepper (5 mL); 2 tbsp butter, divided (30 mL); 1 small onion, diced; 2 cloves garlic, minced; 1 pint grape tomatoes (450 g); 1 cup sodium-reduced vegetable broth (250 mL); 1 (540 mL) can white pea beans (navy beans), drained and rinsed; 10 basil leaves, chopped

Seared Haddock with Tomato, Basil and White Bean Sauce

Author: Ontario Bean Growers
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Yield: Serves 4
Category: Dinner

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Description

Fresh haddock filets simmered in a tomato, basil and white bean sauce. Serve over brown rice or with a side salad.

Ingredients

Scale

4 (4 oz/113 g) haddock filets
1 tsp each salt and fresh cracked pepper (5 mL)
2 tbsp butter, divided (30 mL)
1 small onion, diced
2 cloves garlic, minced
1 pint grape tomatoes (450 g)
1 cup sodium-reduced vegetable broth (250 mL)
1 (540 mL) can white pea beans (navy beans), drained and rinsed
10 basil leaves, chopped

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Instructions

Pat haddock dry with paper towels and season with salt and pepper.

In a large non-stick pan over medium-high heat, melt 1 tbsp (15 mL) butter. Add haddock and cook 4 minutes per side or until browned; remove from heat and set aside.

In the same pan over medium heat add remaining butter and onion, cook until translucent, about 5 minutes. Add garlic, sauté 1 minute until fragrant. Add tomatoes and cook until slightly blistered, about 5 minutes. Add broth, beans and basil; bring to a boil then reduce heat to low. Add haddock to the tomato-bean broth, cover and simmer for 10 minutes.

Serve over brown rice or with a side salad.