Haddock Marinara

Transform your weeknight dinner with this flavorful Haddock Marinara, a one-pan wonder that's as elegant as it is easy to make. Flaky haddock fillets are gently simmered in a rich, homemade marinara sauce infused with the bold flavors of garlic, onions, and a blend of Italian herbs like oregano and basil. The addition of crushed red pepper flakes adds a subtle heat, perfectly balanced by the natural sweetness of crushed tomatoes and a hint of tomato paste. Finished with a sprinkle of fresh parsley and optional parmesan cheese, this dish pairs beautifully with crusty bread, pasta, or rice, making it a versatile and satisfying meal. Ready in just 45 minutes, this crowd-pleaser is perfect for seafood lovers and anyone craving a comforting, Mediterranean-inspired dinner bursting with vibrant flavors.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces haddock fillets
• 2 tablespoons olive oil
• 3 pieces garlic cloves, minced
• 1 medium yellow onion, finely diced
• 28 ounces crushed tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.25 teaspoon red pepper flakes
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 0.25 cup parmesan cheese, grated (optional)

Directions

Step 1

Pat the haddock fillets dry with a paper towel and season them with a pinch of salt and pepper on both sides. Set aside.

Step 2

Heat the olive oil in a large skillet or sauté pan over medium heat.

Step 3

Add the minced garlic and diced onion, and sauté for 2-3 minutes, or until the onion becomes translucent and fragrant.

Step 4

Stir in the crushed tomatoes, tomato paste, dried oregano, dried basil, red pepper flakes, salt, and black pepper. Mix well to combine.

Step 5

Bring the sauce to a gentle simmer and let it cook for 10 minutes, stirring occasionally to deepen the flavors.

Step 6

Reduce the heat to low and carefully nestle the seasoned haddock fillets into the marinara sauce, making sure they are partially submerged.

Step 7

Cover the skillet with a lid and allow the haddock to cook for 10-12 minutes, or until the fish is opaque and flakes easily with a fork.

Step 8

Carefully remove the fillets from the skillet and set them aside on a serving plate.

Step 9

Taste the marinara sauce and adjust seasoning as needed, then spoon the sauce over the haddock fillets.

Step 10

Garnish with freshly chopped parsley and a sprinkle of grated parmesan cheese if desired. Serve warm with crusty bread, rice, or pasta.

Nutrition Facts

Serving size	1480.6 grams (1480.6g)

Amount per serving	% Daily Value*
Calories	1124

Total Fat 50.50g	65%
Saturated Fat 15.90g	80%
Polyunsaturated Fat 2.70g
Cholesterol 275mg	92%
Sodium 3630mg	158%
Total Carbohydrate 61.30g	22%
Dietary Fiber 15.00g	54%
Total Sugars 33.70g
Protein 115.20g	230%

Vitamin D 800IU	4000%
Calcium 917mg	71%
Iron 9mg	48%
Potassium 3520mg	75%

*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.

Source of Calories

Fat: 39.2%

Protein: 39.7%

Carbs: 21.1%