Mediterranean Wild Haddock Gratin
Print recipe
| 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. |
