Haddock with Almonds

Haddock with Almonds

A haddock fillet with almonds.

2 servings
Preparation 10 min
Cooking 10 min

270 calories per serving 


Ingredients

300 g haddock fillet, or sole    
1/4 cup slivered almonds   18 g
2 tbsp white wine   30 mL
2 tbsp margarine non-hydrogenated   28 g
1/2 tbsp canola oil   8 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Keep the individual serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Pat-dry the haddock fillet then set aside.
  2. Heat the oil and half of the margarine in a frying pan over medium heat. Add the slivered almonds and sauté until they are golden, paying attention not to let them burn. Take the almonds out of the pan and keep them warm on a plate in the oven.
  3. Add the remaining margarine to the pan, then add the haddock and sauté over fairly high heat, 2-3 min on each side. Pour in the wine, then lower the heat, cover, and cook 7-10 min, depending on the thickness of the fillet. Check with a fork to see if it is cooked through.
  4. Add salt and pepper to taste, then cover the fish with the almonds and serve on the warmed plates.

Nutrition Facts Table

Nutrition Facts

per 1 serving (140g)

Amount

% DV*

* DV = Daily Value

Calories

270

Fat

15 g

24 %

Saturated 2 g
+ Trans 0.1 g

9 %

Cholesterol

85 mg

Sodium

110 mg

4 %

Carbohydrate

2 g

1 %

Fibre

1 g

4 %

Sugars

0 g

Protein

30 g

Vitamin A

10 %

Vitamin C

0 %

Calcium

6 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 2 servings

More info

Claims

Free :
Sugar, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Copper, Folacin, Iron, Manganese, Omega-3, Omega-6, Vitamin A, Vitamin B1, Vitamin B2, Vitamin K, Zinc
Good source of :
Potassium, Vitamin B6
Excellent source of :
Magnesium, Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin D, Vitamin E
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Artery-healthy | Diabetes-friendly | Heart-healthy | High Vitamin D | Kosher | Low Saturated Fat | Low Sodium | Source of Omega-3 | Sauté/Stir Fry

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