Spicy Haddock Fillets and Sautéed Vegetable Relish

I’ve made a goal for my family to eat one to two servings of fish for dinner each week.It’s a modest goal, but small steps are key in seeking a nutritional balance. So I took a look into our fridge and there were some haddock fillets just begging me to cook them up and serve them on a nice big platter!

Haddock is great, lean animal protein but it’s important to include lots of vegetables in your diet too…so let’s combine it into one delicious dish!  

The Recipe

2 Tbsp grapeseed Oil

3 small bell peppers chopped

1 chopped onion

1 chopped tomato

4 haddock fillets (tilapia works too)

2 Tbsp hot sauce

2 tsp chopped fresh thyme

½ tsp salt

1 tablespoon butter

1 tablespoon water

  • Heat a large nonstick skillet over medium-high heat and coat with grapeseed oil.  Add tomato mixture, sauté 2 minutes. Remove from pan.
  • Add more grapeseed oil to the pan and add fish to pan. Cook 2 minutes or until lightly browned. Turn fillets over and add vegetable mixture to pan. Cover for 5 minutes or until the fish flakes easily when tested with a fork or until desired degrees of doneness.
  • While fish cooks, combine 1 tablespoon of water, hot sauce, thyme, salt and butter.
  • Remove fish and vegetables from pan and put on plates or a platter.
  • Heat the sauce mixture over the stove on medium heat until butter melts. Spoon mixture over fish and vegetables. Serve it up!

Makes 4 servings.


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