PAN-FRIED HADDOCK WITH OLIVES AND TOMATOES
This is Jonno’s pick for a fast and easy low-carb dinner. Serve with a Caprese salad, or Jonno’s roasted artichokes or buttered kale.
Serves 4 EASY GREAT VALUE Preparation: 10 minutes Cooking: 30–35 minutes
fresh haddock fillets 4
(about 180 g each) sea salt and freshly ground black pepper, to taste olive oil ½ cup onion 1, finely chopped garlic 2 cloves, minced dry white wine 5T cherry tomatoes 80 g, halved black olives 3 T, pitted capers 1 T, roughly chopped chicken stock 4T
Italian parsley 1 T, chopped basil ½ handful, chopped
1 Season the fish liberally with salt and pepper. 2 Heat half the olive oil in a large pan, add the fish and cook for 4 minutes on each side, then set aside. 3 Add the remaining olive oil to the same pan, then add the onion and sauté until it begins to caramelise. Add the garlic and keep stirring until it becomes fragrant. 4 Add the wine and use a wooden spoon to scrape the bits free from the bottom of the pan. 5 Once the wine has reduced by half, add the tomatoes, olives and capers, and simmer until the wine has cooked away. 6 Stir in the chicken stock and cook until reduced by half. Check the seasoning and mix through the parsley and basil. 7 Finally, return the fish to the pan and keep spooning over the sauce until the fish is warmed through.