Recipe: Low-Calorie Fish on Friday – Mediterranean Wild Haddock Gratin (270 calories)

Recipe: Low-Calorie Fish on Friday - Mediterranean Wild Haddock Gratin (270 calories)

Mediterranean Wild Haddock Gratin (270 calories)

Recipe: Low-Calorie Fish on Friday 

Mediterranean Wild Haddock Gratin

(270 calories)

Recipe: Low-Calorie Fish on Friday - Mediterranean Wild Haddock Gratin (270 calories)

Recipe: Mediterranean Wild Haddock Gratin (270 calories)

I know I promised you chicken stew and dumplings, in yesterday’s post - Love Food, Hate Waste for Thrifty Thursday: Home-Made Chicken Stock Recipe – but, I had forgotten that is was FRIDAY today! And, as I am a Fish Fanatic and always love to share my fishy feasts, especially on the traditional fish-eating day of Friday, I have rustled together a lovely family fish supper for all of you, Mediterranean Wild Haddock Gratin, which can also be devoured for anyone following a diet, such as Weight Watchers and the 5:2 Diet. This fish dish is not just low in calories, there are only 270 calories per portion, but it is also provides two of your five-a-day in the form of lots of fresh Mediterranean style vegetables, and it is SIMPLE to make! It’s one of those amazing “throw it in a single pan and bake” meals which cuts back on the washing up.

 Mediterranean Wild Haddock Gratin (270 calories)

Mediterranean Wild Haddock Gratin (270 calories)

My lovely wild haddock is Scottish, but the recipe is Mediterranean inspired and also has some cheeky little spuds included as a filler! It’ll be no surprise to my regular readers to hear that my lovely haddock fillets came from John at Delish Fish; I always get my fish supplies from John and the quality is unrivalled. This recipe would make a great family supper dish for busy working mums (or busy working dads if that’s the case!) and although it requires about 45 minutes in the oven, it is easy to prepare and as I mentioned earlier, it’s a one pan dish which means the dishwasher can have the night off, whether they be man, woman or machine!

Recipe: Low-Calorie Fish on Friday - Mediterranean Wild Haddock Gratin (270 calories)

Recipe: Low-Calorie Fish on Friday – Mediterranean Wild Haddock Gratin (270 calories)

As most of you know, I am following the 5;2 diet, although I have fallen of the wagon over Christmas and New Year and the last week too, as I have been travelling; but, as today is a fast day, this recipe is perfect for a rather cold and snowy February day. The beauty about this recipe for those following the 5:2 diet (or any other diet) is that there are some potatoes added, and they really do help to make you feel full for longer, as well as adding vital vitamin C to your diet. To perk up my seasoning, I used some INCREDIBLE sea salt seasoning, that was sent to me as part of my recent Farmhouse Breakfast Week hamper - Breakfast Week Meal Plan: Baked Full English Breakfast Recipe and 5:2 Diet Breakfast IdeasThe salt comes from the Cornish Sea Salt company and is their Sea Salt and Luxury Pepper salt mixture, a wonderful mixture of Cornish sea salt, cracked black and green peppercorns, sweet red bell peppers and pimentos……I HIGHLY recommend it for any savoury cooking, and baking. This particular blend is great with eggs, potatoes, prawns, salmon and of course haddock.

Sea Salt and Luxury Pepper

Sea Salt and Luxury Pepper

But back to Friday, in the spirit of sharing I made this recipe as an early lunch, so I could share it with you earlier rather than later and hopefully inspire you to cook it for tea or supper tonight.  Any firm white fish would be suitable, such as hake, coley, cod, monkfish and even lemon sole (but cooked for slightly less time) and next time I think I may throw a few lemon wedges in with the potato and vegetable mix to cook alongside, for a citrus burst of flavours. I hope you will enjoy this recipe as much I did when I devoured it earlier, and don’t forget that the recipe is for ONE person, but it is easy to multiply the ingredients up for more than one person. That’s it for today, I am off to play in the kitchen now – I am creating some more Chinese New Year recipes for this Sunday, as well as some pancake recipes for next Tuesday, which is Shrove Tuesday and PANCAKE day! Have a WONDERFUL weekend, and see you later…….Karen 

Recipe: Low-Calorie Fish on Friday - Mediterranean Wild Haddock Gratin (270 calories)

Recipe: Low-Calorie Fish on Friday – Mediterranean Wild Haddock Gratin (270 calories)

Mediterranean Wild Haddock Gratin

Serves 1
Prep time 10 minutes
Cook time 50 minutes
Total time 1 hour
Allergy Fish
Meal type Lunch, Main Dish, Snack
Misc Child Friendly, Serve Hot
Occasion Birthday Party, Casual Party, Christmas, Easter, Formal Party, Valentines day
Region Italian
By author Karen S Burns-Booth
A colourful fuss-free one pan lunch or supper dish that is packed full of tasty vegetables, new potatoes and wild Scottish haddock fillets; there is only 270 calories in the complete recipe and nothing else is needed to serve alongside it. Counts towards two of your five-a-day too.

Ingredients

  • 150g new potatoes (cut into small bite-sized pieces)
  • low-fat olive oil spray (about 10 to 15 sprays)
  • 1 clove garlic (peeled and crushed)
  • 1/4 yellow pepper (cut into chunks)
  • 1/4 red pepper (cut into chunks)
  • Cornish sea salt seasoning (sea salt and luxury pepper blend)
  • 1/4 of a large courgette (cut into chunky slices)
  • 50g cherry tomatoes (halved)
  • 125g haddock fillet (skinless and boned)
  • fresh parsley (finely chopped)
  • lemon wedges/juice to serve

Note

A colourful fuss-free one pan lunch or supper dish that is packed full of tasty vegetables, new potatoes and wild Scottish haddock fillets; there is only 270 calories in the complete recipe and nothing else is needed to serve alongside it. Counts towards two of your five-a-day too.  Perfect for a healthy mid-week meal or for dieters on Weight Watchers as well as those on a fast day for the 5:2 diet.

Directions

Step 1 Pre-heat oven to 220C/200C Fan/200F/Gas 7. Parboil the potatoes by adding them to a pan of cold water and then bringing them to the boil for about 5 minutes. Drain them well and pat any excess moisture from them with a clean tea towel.
Step 2 Spray an oven proof dish with half of the low-fat olive oil spray and add the potatoes, mix them around and then spray them over the top with more low-fat olive oil spray before adding the garlic and pepper chunks, mixing well once more.
Step 3 Season well with the sea salt and pepper blend, I used Cornish Sea Salt "Sea Salt and Luxury Pepper" blend. Then bake for 25 minutes in pre-heated oven.
Step 4 Take the potato and pepper mix out of the oven and add the courgettes and cherry tomatoes, then bake for a further 10 minutes before adding the haddock on top of the vegetables, spraying some more low-fat olive oil spray over the fish and baking for a further 8 to 10 minutes, or until the fish is opaque and flakes easily.
Step 5 Serve immediately with a squeeze of fresh lemon juice and some parsley as a garnish.
Step 6 270 calories for the complete recipe and nothing else is needed to serve with it, as it is a one pan fish, potato and vegetable bake.
Recipe: Low-Calorie Fish on Friday - Mediterranean Wild Haddock Gratin (270 calories)

Recipe: Low-Calorie Fish on Friday – Mediterranean Wild Haddock Gratin (270 calories)

Don’t forget you can enter to win one of TWO hampers of wild Scottish haddock here: 

Haddock Chowder

Giveaway: Win one of TWO packs of Fresh Wild Haddock Fillets worth over £50!

Comments

  1. Bea says

    Hello Karen, thanks a lot for your great low cal recipes.
    Would you mind letting me know what website do you use for working out the calories?mI have sometimes found differences between some of them and was wondering which one you trust more. Thanks. B.

    • says

      I use a software programme which I use for professional recipe development, which is very expensive! But, I would trust My Fitness Pal above all others if I had to use an on-line calorie counter! Karen

  2. Bobbi says

    Hi Karen, just wanted to say thanks to your website I might just actually find this 5:2 diet easy to do with your delicious recipes….many thanks x

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