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Recipe

Haddock with Rustic Tomato-Fennel Sauce

Servings: 4

This recipe works well with any firm, meaty fish. Try it with salmon, cod, or striped bass. You could even use extra-large shrimp.

Ingredients

  • 3 Tbs. olive oil
  • 1 large bulb fennel, core removed, cut into 1/2-inch dice, fronds reserved
  • 4 cloves garlic, smashed and coarsely chopped
  • 3/4 cup coarsely chopped pitted Castelvetrano olives
  • 3 Tbs. capers, drained and rinsed
  • 1 small lemon, peel removed and finely chopped
  • 1 tsp. dried oregano
  • 1/2 to 1 tsp. crushed red pepper flakes
  • Kosher salt and freshly ground black pepper
  • 1-1/2 cups good-quality marinara sauce
  • 4 skinless haddock fillets (about 6 oz. each)
  • Rustic crusty bread (optional)

Nutritional Information

  • Calories (kcal) : 320
  • Fat Calories (kcal): 140
  • Fat (g): 16
  • Saturated Fat (g): 2
  • Polyunsaturated Fat (g): 2
  • Monounsaturated Fat (g): 8
  • Cholesterol (mg): 90
  • Sodium (mg): 1640
  • Carbohydrates (g): 14
  • Fiber (g): 4
  • Sugar (g): 7
  • Protein (g): 29

Preparation

In a large skillet over medium heat, heat 2 Tbs. of the oil until shimmering. Add the fennel and cook, stirring occasionally, until translucent and light golden, about 7 minutes. Add the garlic and cook until fragrant. Add the olives, capers, peel, oregano, and pepper flakes. Season lightly with salt and pepper, and cook, stirring, 1 minute. Add the marinara and 1/2 cup water, and reduce the heat to medium low. Gently simmer until the sauce is slightly thickened, 5 to 8 minutes.

Meanwhile, pat the fish dry with paper towels, and season with salt and pepper. Heat the remaining 1 Tbs. oil in a large nonstick skillet over medium heat. Add the fish and cook, flipping once, until light golden-brown on the outside and the flesh is translucent when cut into, about 5 minutes total.

Spoon the sauce into shallow bowls, and top with a fish fillet. garnish with the reserved fennel fronds, and serve with the bread, if you like.

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