Just a quickie today, another easy dinner, under twenty minutes in the making and under five hundred calories in the eating. Not one for the no carb crew I’m afraid with potatoes but filling and nutrient packed. Those great faceless experts often tell us to eat more fish and haddock is very low fat but slightly chunkier than other white fish options and easily available in handy frozen fillets. I really find the texture and savoury finish of smoked haddock makes it much more satisfying that other fish suppers and the addition of some lovely spinach will help you grow big and strong like Popeye (fact) and fighting fit with the antibacterial properties of onions and garlic. Use a heart healthy oil to fry like some nice olive oil and this dinner is so good for you, it’s practically medicine!*
*please note, this dinner is not medicine*
Smoked Haddock with New Potato Hash
Meal: Any, but a cracking brunch to set you up for the day!
Calories: Less than 500
Prep time: 20 minutes
Plans it suits: You’ll just about get away with this on phase two of South Beach and if you use olive oil as a healthy option this is free on Slimming World, if you have used that healthy option or use another oil then those are the only syn ingredients.
1 fillet of smoked haddock, approx 100g
3 cloves of garlic, minced
One small white onion finely chopped
150g new potatoes, scrubbed and diced
2-3 mushrooms roughly chopped.
Spinach- a half cup frozen or 2-3 cups fresh
This is fairly simple but you need three pans! Start off heating your oil (olive oil tends to be more acceptable to most diet plans but sunflower will give you a crisper finish on the potatoes) then add to it the garlic, onion and potatoes. Really don’t make your potato pieces too big or they wont cook through in time to serve. If you are using frozen spinach, put on a low heat now.
Stir the onion/potato mix frequently for five minutes, then turn on the heat for the haddock fillet (you should have this in a covered pan just covered in milk or water). You need to keep an eye on everything for the next ten minutes, stirring the ‘hash’ mix, keeping an eye on the spinach and making sure the haddock doesn’t boil over and cover your cooker in boiling milk. Trust me, you don’t want that.
As the potatoes start to brown, add the mushrooms to the pan and season well with sea salt and plenty of black pepper. If you are using fresh spinach, start to heat this now with a teeny splash of water in the bottom of the pan (literally half a teaspoon) and a pinch of sea salt.
If you’re lucky, everything should be cooked around the same time, try not to over do the spinach and make sure that the fish is piping hot and opaque all the way through.
Serve. Eat. Enjoy. Feel self righteous that you have essentially had a fish n chips dinner at about a quarter of the usual calories. Hurrah.