Haddock Provencal
Dive into the vibrant flavors of the Mediterranean with this irresistible Haddock Provencal recipe. Perfectly tender haddock fillets are gently simmered in a rich, aromatic tomato-based sauce bursting with garlic, onion, red bell pepper, zucchini, and briny accents of black olives and capers. A splash of dry white wine and a medley of herbs like thyme and oregano elevate this dish with sophisticated yet approachable layers of flavor. Finished with a bright splash of fresh lemon juice and a sprinkle of parsley, this one-pan meal is as easy to prepare as it is delicious. Ready in just 45 minutes, Haddock Provencal makes a stunning yet simple dinner option that pairs beautifully with crusty bread, fluffy rice, or a crisp green salad. Perfect for seafood lovers, this healthy, Mediterranean-inspired recipe is sure to become a weeknight favorite.
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Recipe Information
Ingredients
- 4 pieces (6 oz each) haddock fillets
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 1 medium, diced red bell pepper
- 1 medium, diced zucchini
- 1 14 oz can canned diced tomatoes
- 1 cup dry white wine
- 0.5 cup, sliced black olives
- 2 tablespoons capers
- 1 teaspoon, chopped fresh thyme
- 1 teaspoon dried oregano
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon (or to taste) black pepper
- 2 tablespoons lemon juice
- 2 tablespoons, chopped (for garnish) fresh parsley
Instructions
Pat the haddock fillets dry with paper towels and season both sides with a pinch of salt and pepper. Set aside.
Heat olive oil in a large skillet or sauté pan over medium heat.
Add the diced onion to the skillet and sauté for 5 minutes, or until softened.
Stir in the garlic, red bell pepper, and zucchini. Cook for another 5 minutes, stirring occasionally.
Add the canned diced tomatoes (with their juices), dry white wine, black olives, capers, thyme, oregano, salt, and pepper. Stir well to combine.
Bring the sauce to a gentle simmer and let it cook for 10 minutes to allow the flavors to meld.
Nestle the haddock fillets into the sauce, spooning some of the sauce over the fish.
Cover the skillet with a lid and reduce the heat to low. Let the haddock simmer gently in the sauce for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
Drizzle the lemon juice over the haddock and sauce just before serving.
Garnish with freshly chopped parsley and serve hot. This dish pairs beautifully with crusty bread, rice, or a light green salad.
Nutrition Facts
Calories |
1486 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.0 g | 71% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 396 mg | 132% | |
| Sodium | 6129 mg | 266% | |
| Total Carbohydrate | 62.6 g | 23% | |
| Dietary Fiber | 16.0 g | 57% | |
| Total Sugars | 37.2 g | ||
| Protein | 150.0 g | 300% | |
| Vitamin D | 34.0 mcg | 170% | |
| Calcium | 376 mg | 29% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 3880 mg | 83% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
