Lemon & Garlic Baked Haddock with Green Bean Salad

17 55 500
Ingredients Minutes Calories
Prep Cook Servings
35 min 20 min 4
Lemon & Garlic Baked Haddock with Green Bean Salad
Health Highlights

Ingredients


4 fillet Haddock
2 tsp Black pepper
1 tbsp Dijon mustard, whole grain
4 clove(s) Garlic (minced)
1/2 cup Lemon juice
1 tbsp Rosemary, dried
2 tsp Sea Salt
1 tbsp Extra virgin olive oil (+ 1/2 cup for marinade)
284 gm Green/yellow string beans, raw (ends trimmed)
1/2 cup slices Fennel
100 gm Avocado (sliced)
1/3 cup Slivered almonds (toasted)
1/3 cup Feta cheese (crumbled, optional)
1/3 cup Olive Oil, Extra Virgin
1/4 cup Apple cider vinegar
2 tsp Dijon mustard
1/4 tsp Salt

Instructions


  1. Preheat oven to 180°C (350°F). Mince the garlic and set aside.
  2. In a large bowl, whisk together the ingredients and add garlic last.
  3. Place the fish in with the marinade and allow to sit for 30 minutes
  4. Line a baking sheet with baking paper, place the fish skin side down and bake for 15-20 mins until fish flakes easily with fork
  5. Meanwhile, make the green bean salad by placing a large saucepan of water over high heat, once boiling, blanch the beans for 3-4 minutes until bright green. 
  6. Place the beans into cold water to stop them cooking, once cooled, drain well.
  7. Place the beans into your serving dish, top with the fennel, avocado, almonds, and feta cheese.
  8. To make the dressing, add the olive oil oil, vinegar, mustard and salt into a measuring jug.
  9. Use an immersion blender to blend the dressing together.
  10. Drizzle over the salad and serve with the baked fish.

Adding crispy bacon over the top goes lovely too!


Nutrition Facts

Per Portion

Calories 500
Calories from fat 302
Calories from saturated fat 55
Total Fat 34 g
Saturated Fat 6.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 21.0 g
Cholesterol 112 mg
Sodium 2016 mg
Potassium 1011 mg
Total Carbohydrate 15.6 g
Dietary Fiber 5.8 g
Sugars 4.1 g
Protein 37 g

Dietary servings

Per Portion


Fruit 0.2
Meat 2.1
Meat Alternative 0.2
Milk Alternative 0.2
Vegetables 1.7

Energy sources


Pygal10%407.76979827562695111.759980756063160%429.6410788451461267.3590062887128629%310.01117531142876142.0696030742972810%60%29%CarbohydratesFatProtein

Meal Type(s)





?
Help