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Baked Haddock with Swiss Chard & Tomatoes
To bake fish is often to risk drying it out. In this recipe, however, the problem is solved by layering the fish between a bed of Swiss chard and an aromatic topping of tomatoes and herbs. Serve the fish with creamy mashed potatoes.
  • 1 pound Swiss chard
  • 1/4 cup chicken broth, canned or homemade
  • 1-1/4 pounds haddock fillets, cut into 2-inch chunks
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil
  • 2 tomatoes, seeded, cubed, and drained
  • 1 large onion, cut into narrow wedges
  • 1/2 cup minced parsley
  • 2 tablespoons sliced garlic
  • 1 teaspoon tarragon

1. Preheat oven to 450°F.

2. Separate stems from Swiss chard leaves. Slice stems crosswise and set aside. Shred leaves and place in shallow 2-quart baking dish. Sprinkle broth on top.

3. Place fish on top of chard and sprinkle with 1/4 teaspoon of the salt and the pepper.

4. In a large nonstick skillet, heat oil over medium-high heat Add the chard stems, tomatoes, onion, parsley, garlic, tarragon, and remaining 1/4 teaspoon salt. Cook until onion is crisp-tender, about four minutes.

5. Spoon sauteed vegetables over fish, cover dish and bake 10 to 15 minutes, or until fish just flakes when tested with a fork. Enjoy!


Nutritional Information
Per serving: 222 calories, 5g total fat, 0.7g saturated fat, 2.7g monounsaturated fat, 0.7g polyunsaturated fat, 2.1g dietary fiber, 31g protein, 15g carbohydrate, 81mg cholesterol, 685mg sodium.
Good source of: beta-carotene, iron, lutein & zeaxanthin, magnesium, potassium, selenium, vitamin B12, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
35