Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
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 1x
  • Category: Dinner

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

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.


Notes

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

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