5-2 Diet Haddock with Lemon and Parsley Crumb

5-2 Diet Haddock – Tangy Fish in a Crisp Crumb:

This is another recipe using some of the wonderful fish that John at DelishFish has sent to me.  It’s very easy and quick – the sort of thing you can rustle up in the time it takes to microwave a ready meal.  And, trust me, it’s delicious!

Lemon and parsley crumbed haddock

I like haddock, but in the past I’ve found it easier to make dishes that use the smoked kind.  I think it’s a fish which does benefit from some kind of light flavouring,  whether that is by smoking or, as in this case, by using a citrus and herb crumb to bring out the taste.  Texture wise it can be a little ‘wet’ too, and one benefit of the crumb is that any fish juices are absorbed into the bread making a tasty coating.

5-2 Diet Lemon and Parsley Crusted Haddock

Serves 1
Prep time 5 minutes
Cook time 15 minutes
Total time 20 minutes
Allergy Fish, Wheat
Meal type Main Dish
Misc Serve Hot

Ingredients

  • 1 Haddock Fillet (Not smoked)
  • 1/2 Lemon
  • 1 handful Breadcrumbs
  • 1 handful Fresh Parsley (Finely chopped.)
  • 1 Tomato
  • 1-Cal Olive Oil Spray

Directions

Step 1 Mix together the breadcrumbs, lemon zest and juice and parsley. Season well with salt and pepper
Step 2 Spray a baking tray with 1-cal olive oil spray
Step 3 Half the tomato and remove the seeds and pith
Step 4 Place the fish and tomato on the baking tray. Coat the fish with the breadcrumb mix, pressing down well. Use the remaining crumbs to stuff the tomato
Step 5 Spray with 1cal olive oil spray
Step 6 Place in a pre-heated oven at 170C for 20 minutes
Step 7 Serve with steamed vegetables

John’s fish is ideal for this kind of cookery, everything comes neatly packaged in one portion sized sealed bags with no bones to deal with.  By choice I like my fish absolutely fresh.  But, this fish is very fresh when it arrives and although I do end up freezing some of what I get in my box, it still produces an end result that tastes wonderful and better than any ready meal.

My preference while I am following the 5:2 diet is to cook my own meals simply because then I know what the calories are being used for and can get the perfect balance for me of vegetables, fish or meat and carbohydrate.  You may notice I’ve started using 1-cal olive oil spray, simply for convenience.  If you don’t have any, just use a tiny amount of olive oil instead.  On the whole I find it much easier to create a filling meal myself than to eat something that goes in the microwave.  And in any case, thinking about what I am going to cook for the 5-2 Diet helps me take my mind off being hungry!  Oh and if you are curious, the calorie count for this dish will depend a bit on the weight of your fish, but should be around 200-225 calories!  So a worthy meal for a 5-2 diet fasting day.

 

 

 

 

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Comments

  1. It sounds delicious, Fiona. I’ve never had haddock. I don’t think we see it much in the US (at least in the places I’ve lived). I’ll have to give it a try when I finally make it to London!

  2. That looks very delicious.

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