Recipe: Haddock with salsa verde, broccoli and bean mash

From diabetes.org.uk

KCal 402

Carbs 20.4g

Fibre 13.4g

Protein 38.1g

Fat 15.7g

Saturates 4.40g

Sugars 6.3g

Salt 1.80g

Fruit/Veg Portion 3

Ingredients

2 large fresh haddock fillets skin on

Spray 1cal olive oil

400g can borlotti beans drained

300g broccoli florets

1 handful each of flat leaf parsley, basil and mint

1 clove garlic, crushed

1 tsp drained capers

2tbsp olive oil

2 small gherkins, sliced

3 anchovy fillets 2 tbsp light crème fraiche

2 tbsp light crème fraiche

Method

Step 1

Give the haddock a pump of spray oil and lay skin side up on a sheet of parchment paper. Preheat the grill to high and grill the fish for 3-4mins. Turn, spray with oil and grill for a further 3-4 mins. Meanwhile, bring a large pan of water to the boil, add the beans and broccoli and simmer for 5 mins.

Step 2

Put the herbs, garlic, capers, oil and gherkins in a blender. Wash the salt from the anchovy fillets and pat dry. Add to the blender and blend the sauce until finely chopped, adding 1tsp of water to thin the sauce if necessary. Drain the broccoli and beans, return to the pan, add the crème fraiche and coarsely mash. Divide the mash between 2 plates, top each with the fish and add the salsa verde. Serve with a lemon wedge.

https://www.diabetes.org.uk/guide-to-diabetes/recipes/haddock-salsa-verde-broccoli-and-bean-mash