Delicious and simple to try at home this undyed smoked haddock is gently cooked in a milk, parsley and caper sauce, served with buttery new potatoes and steamed carrot. This tasty recipe is great if you're counting the calories and trying to be good this month. Fish is so healthy and packed full of protein which will keep you fuller for longer. With only 291 calories per portion and 2g of fat too, this low-fat dinner is not to be missed.
Ingredients
- 150ml skimmed milk
- 110g piece smoked haddock
- 2 level tsps cornflour
- 1 tbsp capers, rinsed, drained and chopped
- 1 tbsp chopped parsley
- Salt and ground black pepper
- 125g new potatoes, steamed, to serve
- 1 carrot, finely shredded
WEIGHT CONVERTER
Method
- Pour the milk into a pan and add the fish. Bring to the boil, cover the pan and simmer gently for 2-3 mins. Turn off the heat and leave the fish in the pan for about 5 mins, or until it flakes when a knife is pressed into it.
- Put the fish on a plate and keep it warm while making the sauce. Mix the cornflour with 1 tbsp water. Bring the milk to the boil and add the slaked cornflour, stirring well so the milk thickens. Simmer for a min to cook the cornflour. Add the capers, most of the parsley and season. Spoon the sauce over the fish. Serve with the potatoes and steamed carrot with some parsley stirred into it.
Top Tip for making Smoked haddock with caper sauce
You could use salmon, cod or tuna steaks in this recipe too - just adjust cooking time accordingly
Trusted, informative, and empathetic – GoodToKnow is the ultimate online destination for parents. At GoodtoKnow, our mission is 'simple': we're trying to make sense of parenthood. On the site, you'll find everything you need for a happy, healthy family life. Our huge archive of content includes more than 18,000 articles and 1,500 how-to videos. These include expert-backed advice features on parenting, dealing with relationship changes after having a baby, self-care for mums and managing your family finances. We also feature tried-and-tested product reviews and buying recommendations for every stage of family life - from prams and Moses baskets to birthday gifts and top toys.
-
Herby chicken with Romesco sauce
Herby chicken flavoured simply with oregano with a rich Romesco sauce - which makes a great dip.
By Jessica Ransom Published
-
Smoked haddock in mushroom sauce
This smoked haddock in mushroom sauce is creamy and delicious and perfect for sharing. Serve with new potatoes or rice
By Nichola Palmer Published
-
Tom Kerridge's crab mayo on griddled sourdough
Tom Kerridge's crab mayo on griddled sourdough is the perfect healthy recipe you can enjoy making and eating at home. It's so easy to make and looks impressive too.
By Tom Kerridge Published
-
Annabel Karmel's trio of vegetables with tomato and basil
Suitable for six months plus, this baby food by nutritional expert Annabel Karmel is made with a whole heap of veggies...
By Annabel Karmel Published
-
Annabel Karmel's cheesy carrot stars
These flavour-packed cheesy carrot stars by Annabel Karmel are perfect for introducing finger foods to your little one...
By Annabel Karmel Published
-
Steak and salsa wraps
Our steak and salsa wraps are one of those build-you-own suppers the teens in your house will love...
By Jessica Ransom Published
-
Feel insecure in your relationship? Check if you recognise these 6 'healthy habits'
If you're feeling insecure in your relationship, take a look at these six healthy habits that those in a secure partnership practice - introducing them could make a difference.
By Lucy Wigley Published
-
Prince William and Prince Harry’s ‘favourite’ childhood meals are surprisingly ‘normal’ and easy to recreate for family dinners
The brother's enjoyed "traditional, English food"
By Charlie Elizabeth Culverhouse Published
-
Paris Hilton’s expert-approved parenting rule that ‘bans’ her two kids from using one everyday item
The socialite is taking in all the expert advice she can when it comes to her parenting rules
By Charlie Elizabeth Culverhouse Published