I’m a sucker for a bargain so when I saw found some reduced smoked haddock I had to buy it. I had no idea what I was going to do with it but that’s the beauty of not having a completely rigid nutrition plan, I can chop and change foods to suit my budget. I found a great recipe online but there were far too many unnecessary ingredients that ramped up the calories. Smoked haddock is a lean white fish so using coconut oil to cook with turned it into a balanced and nutritious meal.
Smoked Haddock Pilaf
- 2 smoked haddock fillets (220g)
- 80 g basmati rice
- 10 g coconut oil
- 200 ml chicken stock
- 1 egg, boiled and grated
- 2 spring onions
- 1 red chilli
- 1 bay leaf
- 1/2 lemon, zested
- salt & pepper, to taste
Preheat the oven to 180C.
Melt the coconut oil for a few minutes on the hob in a heavy oven proof casserole dish, along with the garam masala. Pour in the rice to coat.
Add the bay leaf, lemon zest, chilli, ginger along with some salt and pepper.
Pour in the stock and bring to a simmer then lay the fish on top. Replace the lid and cook in the oven for 15-20 minutes.
Remove from the oven and allow to sit for 5-7 minutes.
Take off the lid and remove the skin from the fish. Add in the grated egg and chopped spring onions.
Break up the fish using 2 forks then cover the mix with a tea towel and replace the lid, leaving for a further 5 minutes to remove the steam.
Remove the bay leaf, lightly mix and serve with sliced lemons.
Nutritional Information per serving:
Calories: 334 / Protein: 27g / Carbohydrates: 34g / Fat: 10g / Fibre: 2g
If you would like this recipe or any of our other recipes incorporated into your diet then make sure you check out our personalised meal plans.