Recipe: Low-Calorie Fish on Friday
Mediterranean Wild Haddock Gratin
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.
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!
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 Ideas. The 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.
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
Don’t forget you can enter to win one of TWO hampers of wild Scottish haddock here: