Haddock with salsa verde, broccoli and bean mash
1 servings of haddock with salsa verde, broccoli and bean mash contains 1424 Calories. The macronutrient breakdown is 11% carbs, 70% fat, and 19% protein. This is a good source of protein (120% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 20 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- 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.
- 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 creme 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.
- Recipe by: [email protected] (source: https://www.diabetes.org.uk/guide-to-diabetes/recipes/haddock-salsa-verde-broccoli-and-bean-mash)
Nutrition Facts
For 1 servings of haddock with salsa verde, broccoli and bean mash (711g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 1424 | |
| Fats | 111g | 142% |
| Saturated fats | 18g | 90% |
| Trans fats | 0g | |
| Cholesterol | 194mg | 65% |
| Sodium | 1287mg | 56% |
| Carbs | 37g | 14% |
| Net carbs | 34g | |
| Fiber | 3g | 11% |
| Sugar | 1g | |
| Protein | 67g | |
| Calcium | – | |
| Iron | – | |
| Potassium | – | |
| Vitamin D | – | |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | – | |
| Fluoride | – | |
| Folate (B9) | – | |
| Lycopene | – | |
| Magnesium | – | |
| Manganese | – | |
| Niacin | – | |
| Pantothenic acid | – | |
| Phosphorus | – | |
| Retinol | – | |
| Riboflavin (B2) | – | |
| Selenium | – | |
| Theobromine | – | |
| Thiamine | – | |
| Vitamin A IU | – | |
| Vitamin A | – | |
| Vitamin B12 | – | |
| Vitamin B6 | – | |
| Vitamin C | – | |
| Vitamin D IU | – | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | – | |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 18g | 90% |
| Monounsaturated fats | – | |
| Polyunsaturated fats | – | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | – | |
| Total omega 6 | – | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | – | |
| Arginine | – | |
| Aspartic acid | – | |
| Cystine | – | |
| Glutamic acid | – | |
| Glycine | – | |
| Histidine | – | |
| Hydroxyproline | – | |
| Isoleucine | – | |
| Leucine | – | |
| Lysine | – | |
| Methionine | – | |
| Phenylalanine | – | |
| Proline | – | |
| Serine | – | |
| Threonine | – | |
| Tryptophan | – | |
| Tyrosine | – | |
| Valine | – | |
