IMG_6435This is a quick and easy recipe  I had try this after spotting at my  local fish mongers..Shout out to the boys at Kish Fish.

I try not to get in to the habit of cooking the same foods week in week out but this is a dish that I eat every season. Perfect weekday meal after a tough days work. Perfect for hassle free entertaining. Perfect for the diet. To be honest this is just plain perfect for any fish diet. It looks impressive and the flavours tell there own stories with a few  baby spuds you are laughing.


Serves 4



4 Haddock fillets about 175g each,

Salt and freshly ground pepper

3 tables spoon olive oil

250g cherry tomatoes, halved.

8 scallions, chopped

1 teasp. castor sugar

A splash of white wine vinegar

a few sprigs  of thyme, leaves only

1/2 teasp. TheCaribbeanDubs Hot Pepper Sauce (optional)


Season  the haddock with salt and pepper,.Put 2 tablesp. of olive oil in a pan  ad heat gently. Add the fish  skin side down.

Fry until  the skin  is golden and crisp and the fish is cooked  two -thirds the way  through.Turn  the fish over  and cook the flesh side  for another 1-2 minutes. Transfer onto a plate lined with kitchen paper to drain, keep warm.

Add the remaining tablesp. olive oil to the pan and sautè the  tomatoes and scallions for a minute. Add the sugar and a splash of the vinegar (you can add the pepper sauce now if you wish).

Cook over a high heat for a minute or two until the tomatoes are a little soft, but still retain there  shape. Season the tomatoes  and add in the herbs.

Divide the tomatoes between 4 warm plates. Put the fish on top, skin side up and serve immediately.

I served mine with  steamed baby potato toss’d in a little butter.

Hope you enjoy this its a keeper.

Thanks  for reading TCDub xxx