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Mustard-Crusted Haddock with Savory Bean Salad

Such a simple recipe, yet it will remind you of a complicated dish prepared on television by any celebrity chef. The use of mango, spicy red pepper and the garden flavor of tomatoes and beans really flows perfectly with haddock, or any firm white-fleshed fish. Try this with salmon, tuna or bass as well.

Ingredients

For 4 people

Recipe

  • 2 teaspoon(s) olive oil
  • 1 teaspoon(s) minced garlic in oil
  • 1/2 onion, minced
  • 1 beef steak tomato, chopped
  • 1 teaspoon(s) dried basil
  • Salt and black pepper to taste
  • 1 cup(s) white beans, drained well
  • 1/2 cup(s) cooked, sliced carrots
  • Nonstick cooking spray
  • 4 (6-ounce)haddock fillets, about 1-inch in thickness
  • 1 cup(s) mashed mango *
  • 1/4 cup(s) Dijon mustard
  • 1/4 teaspoon(s) red pepper flakes

Mustard-Crusted Haddock with Savory Bean Salad Directions

  1. In a small saucepan, add oil and garlic. Cook over mediuim heat, stirring frequently, until garlic is soft and fragrant, about 2 minutes. Add onion and continue cooking an additional 3-5 minutes, or until onions are soft.  Add tomato, basil and salt and pepper to taste. Reduce heat to low and simmer, covered, for 15-20 minutes, or until the tomatoes are broken down. Add beans and carrots, stir to combine, cover and remove from heat while preparing rest of recipe.
  2. In a small bowl, stir together mango, mustard and red pepper flakes; set aside. Preheat broiler. Coat a pan with nonstick cooking spray. Place haddock fillets on prepared pan, skin side down, and cook at least 3-inches from heat source for 2 minutes. Remove and spoon mustard mango mixture over each and return to broiler. Continue cooking an additional 4-6 minutes, or until the topping starts to brown and the fish flakes easily.
  3. Evenly divide hot bean mixture onto 4 serving plates, top with broiled haddock and serve immediately.
  4. * Canned(drained), frozen(thawed) or fresh work equally as well.
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