Healthy Eating

Cayenne Haddock with Sofrito

Cayenne Haddock with Sofrito


Moderate amounts of seafood are recommended in the Mediterranean Diet, which is a way of eating with beneficial effects in reducing pain and disease activity in rheumatoid arthritis and psoriatic arthritis. Fish are an excellent source of protein and healthy fats, filled with vitamins such as riboflavin and vitamin D as well as minerals like iron and zinc. They are also high in omega-3 fatty acids, which help regulate blood pressure, the nervous system and inflammatory activity. Sofrito is a sauce made with vegetables and spices that adds plenty of flavour to any savoury dish.

Nutritional information (per serving*):

Calories: 250; Protein (24g); Total Fat (15g); Saturated Fat (2g); Monounsaturated Fat (10g); Carbohydrates (9g); Fibre (1g); Sodium (290mg).

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
*Serving size: 1 fillet
Yield: 4 servings


Cayenne Haddock
  • ½ teaspoon cayenne pepper
  • ½ teaspoon each salt and pepper
  • 2 tablespoons extra virgin olive oil
  • Juice of 1 medium lime
  • 1 tablespoon minced garlic
  • 4 haddock fillets (about 14 oz / 420g total)
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoon minced garlic
  • 1/3 cup onion, chopped
  • 4 medium tomatoes, cubed (or 14 oz canned whole tomatoes)
  • 4 tablespoons chopped fresh basil or parsley (or 1 tablespoon dried basil)
  • 1 teaspoon dried thyme
  • ¼ teaspoon turmeric (optional)
  • Salt and pepper to taste


  1. In a small bowl, combine the cayenne pepper, salt, pepper, olive oil, and lime juice.
  2. Place fish in a rimmed baking sheet lined with aluminum foil and coat fish with the cayenne marinade.
  3. Cover with plastic wrap and refrigerate for 1-2 hours. While the fish is in the fridge, prepare the sofrito.
  4. Heat the oil in a medium skillet over medium heat.
  5. Add garlic and onion, and sauté for about 2 minutes or until beginning to soften.
  6. Add the tomatoes, basil, thyme, pepper, salt and simmer for 10-15 minutes.
  7. Add extra herbs to taste, including turmeric if using, and set aside.
  8. After the fish has been refrigerated for 1-2 hours, preheat oven to 450 °F.
  9. Remove fish from the refrigerator, take off plastic wrap, and bake for about 20 minutes or until it flakes easily with a fork. Serve with sofrito.

Extra tips:

  • Top each haddock fillet with sofrito to boost the anti-inflammatory effect. 
  • Alternatively, you can pan sear the haddock fillets in a skillet. Heat olive oil over high heat (don’t let it smoke). Place haddock in heated olive oil. When sides have changed colour within 2-3 minutes, turn carefully. Lower heat and cook fish until it flakes easily with a fork. Top haddock with the sofrito and let it simmer for another 5 minutes.