Healthy recipe: Smoked finney haddock with two-cheese sauce

OUR super chef Simon Smith has done it again! This week’s recipe is more than delicious – it’s absolutely packed with goodness. Simon, head chef at Tameside hospital in Manchester, says:

“With this dish I want to show how a popular fish can be made into a tasty meal with little effort and the dish is once again packed with great flavours and aromas that will stimulate any palate.

“Smoked haddock, like most round fish, are nutrition heaven. A 115g fillet of smoked haddock contains a variety of positive nutrients. The fillet contains over 30g of protein which is vital to muscle growth plus omega-3 fatty acids that are used in the body for brain growth and maintaining a healthy heart.

“There’s also a myriad of vitamins, minerals and zero per cent carbohydrate content which makes the smoked haddock a favoured fish of mine. Please enjoy the recipe.”

Smoked finney haddock in two cheese sauce

Serves 2

Preparation time: 5 -10 mins

Cooking time: 10 – 13 mins

Ingredients:

  • 2 x 115g (approx.) smoked haddock fillets
  • half medium onion (diced)
  • 300ml semi skimmed milk
  • 15g butter
  • 100ml water
  • 5g chives (chopped)
  • 2.5g / half tsp English mustard
  • 20g Cheddar cheese
  • 8g fine grated Parmesan cheese
  • 15g plain flour
  • 10g single cream
  • Squeeze of lemon
  • Sprig of parsley
  • Seasoning

Equipment needed:

  • Roasting / poaching tray, spoon and whisk
  • Small saucepan
  • Chopping board
  • Small vegetable knife

Method:

  1. Pre heat the oven to 190C / Gas Mk 5
  2. On the chopping board peel and dice the half onion and place into the poaching / roasting tray.
  3. Fold the haddock fillets in half and place into the tray. Pour the milk and water into the tray and squeeze a little lemon over each fish.
  4. Lightly season, cover with foil and place into the oven. Reduce the heat to 180oc / Gas Mk 4 and allow to cook for 10mins.
  5. Remove tray from oven, and if the haddock feels firm then it is cooked. With a fish slice remove the haddock from the tray and carefully pour the milk mixture into the saucepan. Cover the haddock fillets and return to the turned off oven to keep warm.
  6. Add the mustard to the saucepan and whisk into the mixture. Place the saucepan on the cooker on a low heat and allow to come to a slow simmer.
  7. While waiting for the milk, microwave the butter and melt. Add the plain flour to the bowl and mix to a paste.
  8. When the milk mixture begins to simmer add the flour paste a teaspoon at a time, whisking the mixture after each spoonful.
  9. The sauce should thicken and be smooth. Reduce the heat more and add the cheddar and whisk into the mixture, then add the parmesan, chives and finally the cream. Stir these into the sauce so as not to scrape the bottom of the pan.
  10. Remove the haddock fillets from the oven. Serve onto a plate and cover the haddock with the cheese sauce. Finish with a sprig of parsley and a lemon wedge.

Bon Appetit! And please leave a comment below so Simon can see how much you enjoyed his dish.

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About Sandra
Founder of Thinking Slimmer
Food addiction expert
Member of All-Party Parliamentary Obesity Group
Huffington Post contributor
DipCHyp HPD NLP MasterPrac
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