|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 48g||62%|
|Saturated Fat 29g||144%|
|Total Carbohydrate 33g||12%|
|Dietary Fiber 3g||11%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This easy fish meal makes a wonderful weeknight dinner for busy households. If you struggle to find nutritious dishes that won't take hours of your time to make, gratins like this one are great alternatives. Haddock fillets with a creamy mushroom sauce are topped with buttery breadcrumbs and optional cheese to make a delightful casserole full of flavor. A few minutes of preparation and then straight to the oven for 30 minutes are all that you need to serve this wonderful recipe. Serve with garlic pasta, baked potatoes, or rice. A simple green salad will add a touch of freshness to your dish. but any other vegetable of your choice will pair well with this mildly sweet fish. For a beautiful presentation and an extra layer of tangy flavor, sprinkle the fish with Parmesan cheese and bake for an additional 4 minutes.
Haddock might not be the first option you think of when fish shopping, but it is an incredibly tasty fish. Its flesh is firm but flakes beautifully after it's been cooked, and it doesn't carry that fishy flavor that prevents many from trying new types of fish. This is a great alternative if you're not fond of strong-tasting varieties of fish. It's also rich in protein and selenium, a mineral that is key for metabolic and thyroid function. A 6-ounce serving, like the one you'll be serving per person with this recipe, has 126 calories, almost 27 grams of protein—an outstanding amount considering you just need 0.8 grams of protein a day per kilogram of weight—less than 1 gram of fat, and 44 micrograms of selenium, or 80 percent of the recommended daily intake for adults.
When choosing fresh fish fillets, look for a bright and glossy color, with a firm texture that bounces back when you press down. The fillets should smell briny but not fishy, and any greyish discoloration or slimy texture should be avoided. If you're buying frozen fish, that can be a budget-friendly option as frozen seafood tends to be cheaper than fresh, and it's also nutritionally perfect because it's frozen at the peak of freshness so there is no loss of nutrients or flavor. Simply thaw the frozen fillets, still in their plastic wrap, in cold water for 20 to 30 minutes.
- 1 1/2 pounds haddock fillets, cut into large chunks
- Optional: herb blend or herb seasoning blend, to taste
- Kosher salt, to taste
- Freshly ground black pepper, to taste
- 4 tablespoons butter, divided
- 1 small clove garlic, finely minced
- 1/2 cup mushrooms, thinly sliced
- 3 tablespoons all-purpose flour
- 2 tablespoons sherry
- 1 1/2 cups half-and-half, or light cream
- 1 dash paprika
- 1/4 cup bread crumbs, plain or garlic flavored
- Optional: grated or shredded cheese
Gather the ingredients.
Heat the oven to 375 F / 190 C / Gas 5. Sprinkle fish pieces lightly with salt, pepper, and dried herb blend. Arrange the fillets in a shallow baking dish or individual au gratin dishes or ramekins.
In a saucepan, melt 3 tablespoons butter over medium-low heat. Add garlic and mushrooms; slowly saute until mushrooms are tender and golden. Stir in flour until smooth and dissolved into the butter. Continue cooking, stirring, for 2 minutes.
Gradually stir the cream into the flour mixture. Stir in sherry. Continue cooking and stirring until thickened. Add salt, pepper, and paprika, to taste. Spoon over the haddock
Melt the remaining 1 tablespoon butter over low heat; add bread crumbs and stir to combine thoroughly. Sprinkle bread crumbs over haddock and sauce. Bake in the preheated oven for about 25 minutes, or until fish flakes easily with a fork.
If desired, sprinkle with a little shredded or grated cheese and continue baking for 2 to 4 minutes longer to melt cheese.
Haddock, Raw. FoodData Central. United States Department of Agriculture.