Healthy Haddock Recipes

Recipes

Posted on July 16, 2014 by Jenny Cromack

HaddockTomato

Here are some great healthy Haddock recipes. If you don’t like haddock swap for another white fish such as cod. Try the Steamed Fish & Pak Choi Parcels, they are scrumptious!

Haddock in Tomato & Basil Sauce
Kcal 212, Protien 36g, Carbs 8g, Fat 4g, Sat 1g
Serves 4

Ingredients

  • 1 tbsp olive oil
  • 1 onion, thinly sliced
  • 1 small aubergine, about 250g/9oz, roughly chopped
  • ½ tsp ground paprika
  • 2 garlic cloves, crushed
  • 400g can chopped tomatoes
  • 8 large basil leaves, plus a few extra for sprinkling
  • 4x175g/6oz firm skinless  haddock

Steamed Fish & Pak Choi Parcels

Kcal 124, Protien 24g, Carbs 2g, Fat 3g, Sat 0g
Serves 4

Ingredients

  • 4 plaice of haddock
  • 2 pak choi, thickly sliced
  • 4 spring onions, shredded
  • 1 red chilli, thinly sliced
  • 3cm ginger, cut into matchsticks
  • 2 tbsp reduced-salt soy sauce
  • juice 1 lime
  • 1 tsp sesame oil

Method

  1. Heat oven to 200C/180C fan/gas 6. Place each fillet in the centre of a large square of foil. Top with the pak choi, spring onions, chilli and ginger, then pull up the edges of the foil.
  2. Mix together the soy sauce, lime juice and 1 tbsp of water then spoon a little over each fillet. Crimp the top of the foil to enclose the fish and make sure there are no gaps for the steam to escape.
  3. Place the parcels on a baking sheet and bake for 10-15 mins until the fish is cooked through (this will depend on the thickness of your fish). Open up the parcels and drizzle over a few drops of sesame oil.

Tomato and Thyme Haddock
Kcal 172, Protien 27g, Carbs 7g, Fat 4g, Sat 1g

Ingredients 

  • 1 tbsp olive oil
  • 1 onion, chopped
  • 400g can chopped tomatoes
  • 1 heaped tsp light, soft brown sugar
  • few sprigs thyme, leaves stripped
  • 1 tbsp soy sauce
  • 4 haddock fillets

Method 

  1. Heat the oil in a frying pan, add the onion, then fry for 5-8 mins until lightly browned. Stir in the tomatoes, sugar, thyme and soy, then bring to the boil.
  2. Simmer 5 mins, then slip the cod into the sauce. Cover and gently cook for 8-10 mins until the cod flakes easily.