Seared Haddock with Tomato, Basil and White Bean Sauce

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Seared Haddock with White Bean Sauce

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


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


  • 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


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.


To lower sodium content, use no salt added canned white pea beans


  • Serving Size: 1 serving
  • Calories: 302
  • Sugar: 3.7 g
  • Sodium: 1254 mg
  • Fat: 7.3 g
  • Carbohydrates: 28.7 g
  • Fiber: 7 g
  • Protein: 30.9 g
  • Cholesterol: 80 mg

Keywords: Seared Haddock Dinner, White Bean Sauce with Fish, Fish Dinner