Mediterranean-Style Haddock

Gluten Free
Dairy Free
Health score
21%
Mediterranean-Style Haddock
45 min.
2
155kcal

Suggestions

This Mediterranean-style haddock is a delicious and healthy dish that's perfect for a quick and easy weeknight meal. With a simple list of ingredients and minimal prep work, you can have a flavorful and nutritious meal on the table in under an hour. The combination of bell peppers, onions, garlic, and oregano creates a flavorful base for the fish, while the white wine and tomatoes add a touch of acidity and freshness. Baked to perfection, the haddock fillets are flaky and tender, absorbing all the wonderful flavors of the sauce. This dish is not only delicious but also packed with nutrients, offering a good source of protein, healthy fats, and essential vitamins and minerals. It's also gluten-free and dairy-free, making it a great option for those with dietary restrictions. Serve it with a side of your choice, such as roasted vegetables or a fresh salad, for a well-rounded and satisfying meal.

Ingredients

  • ounces haddock raw
  • teaspoon olive oil 
  • 0.5 cup bell pepper red sliced
  • 0.5 cup onion sliced
  • cloves garlic minced
  • TBSP wine 
  • 0.5 cup tomatoes 
  • 0.5 teaspoon pepper 
  • 0.3 teaspoon salt 
  • teaspoon oregano 

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 35
  2. Heat oil in a small skillet over medium heat.
  3. Add red pepper and onion and saut for 7 minutes, or until slightly softened.
  4. Add garlic and stir for 30 seconds.
  5. Add white wine to deglaze the pan, followed by ground tomatoes, oregano, salt, and pepper. Stir and let simmer for 2 minutes.
  6. Place the fish in a single layer in a small oven-safe baking dish and cover with the tomato sauce.
  7. Sprinkle with the feta cheese.
  8. Bake for 20 minutes.
  9. Serve.

Nutrition Facts

Calories155kcal
Protein55.31%
Fat17.5%
Carbs27.19%

Properties

Glycemic Index
103
Glycemic Load
2.09
Inflammation Score
-9
Nutrition Score
17.061739130435%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.31mg
Apigenin
0.01mg
Luteolin
0.24mg
Isorhamnetin
2mg
Kaempferol
0.31mg
Myricetin
0.11mg
Quercetin
8.48mg

Nutrients percent of daily need

Calories:154.66kcal
7.73%
Fat:2.81g
4.32%
Saturated Fat:0.45g
2.83%
Carbohydrates:9.82g
3.27%
Net Carbohydrates:7.3g
2.65%
Sugar:4.46g
4.95%
Cholesterol:61.24mg
20.41%
Sodium:538.83mg
23.43%
Alcohol:1.55g
8.58%
Protein:19.99g
39.97%
Vitamin C:56.7mg
68.73%
Selenium:30.12µg
43.03%
Vitamin B12:2.08µg
34.59%
Vitamin A:1562.04IU
31.24%
Phosphorus:297.2mg
29.72%
Vitamin B6:0.56mg
28.07%
Vitamin B3:4.54mg
22.68%
Potassium:591.6mg
16.9%
Manganese:0.33mg
16.52%
Vitamin K:13.39µg
12.75%
Vitamin E:1.79mg
11.91%
Folate:46.63µg
11.66%
Magnesium:42.19mg
10.55%
Fiber:2.52g
10.09%
Vitamin B2:0.13mg
7.41%
Vitamin B5:0.7mg
6.98%
Iron:1.06mg
5.88%
Vitamin B1:0.08mg
5.6%
Calcium:53.17mg
5.32%
Copper:0.09mg
4.52%
Zinc:0.67mg
4.49%
Vitamin D:0.57µg
3.78%
Source:Foodista