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One-Pan Braised Haddock with Tomatoes and Fennel
Recipes
One-Pan Braised Haddock with Tomatoes and Fennel
4 servings
35 minutes total

Ingredients

  • 1 medium fennel bulb, thinly sliced
  • 2 medium tomatoes, coarsely chopped
  • ¼ bunch fresh Italian parsley, finely chopped
  • 3 cloves fresh garlic, smashed
  • 3 tablespoons extra-virgin olive oil
  • ⅓ cup dry white wine
  • ¼ cup water
  • 1 teaspoon kosher salt, divided
  • 1 teaspoon pepper, divided
  • 4 haddock fillets, about 1 ½ lb

Prep

    • Slice fennel (about 1 cup).
    • Chop tomatoes (about 1 ½ cups) and parsley (¼ cup).
    • Smash garlic.

Steps

    1. Pour oil, wine, and water into a large, deep sauté pan; add fennel, tomatoes, and garlic, then sprinkle with ½ teaspoon each salt and pepper. Cover mixture and bring to a boil.
    2. Reduce heat to medium; simmer 12–15 minutes or until tomatoes begin to break down. Season fish with remaining ½ teaspoon each salt and pepper (wash hands).
    3. Nestle fish carefully into vegetable mixture; re-cover and gently simmer 6–8 minutes until fish is 145°F (do not boil). Serve fish with vegetable mixture topped with parsley.
    Note: Always check fish for bones.

Amount per ¼ recipe serving: Calories 220, Total Fat 11g, Sat Fat 1.5g, Trans Fat 0g, Chol 60mg, Sodium 740mg, Total Carb 6g, Fiber 2g, Sugars 3g, Protein 20g, Calc 4%, Vitamin A 0%, Vitamin C 0%, Iron 6%