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Haddock with Almonds

3 Reviews
100% would make this recipe again

A haddock fillet with almonds.

Preparation : 10 min Cooking : 10 min
270 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Kosher
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

300 g haddock fillet
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
ground pepper to taste [optional]
salt [optional]

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

per 1 Serving (140g)

Amount

% Daily Value

Calories

270

Fat

15 g

24 %

Saturated 1.8 g
+ Trans 0.1 g

9 %

Cholesterol

90 mg

Sodium

110 mg

4 %

Carbohydrate

2 g

1 %

Fibre

1 g

4 %

Sugars

0 g

Protein

30 g

Vitamin A

12 %

Vitamin C

0 %

Calcium

6 %

Iron

14 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 servings

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Meat and Alternatives 3 ½
Fats 3

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again