Haddock with Almonds

6 Reviews
100% would make this recipe again

A haddock fillet with almonds.

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Preparation : 10 min Cooking : 10 min
270 calories/serving

Ingredients

300 g haddock fillet, or sole
1/4 cup flaked almonds 18 g
2 tbsp white wine 30 mL
2 tbsp margarine non-hydrogenated 28 g
1/2 tbsp olive oil 8 mL
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g

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 (140 g)

Amount

% Daily Value

Calories

270

Fat

15 g

24 %

Saturated 1.9 g
+ Trans 0.1 g

10 %

Cholesterol

90 mg

Sodium

110 mg

4 %

Carbohydrate

2 g

1 %

Fibre

1 g

4 %

Sugars

0 g

Net Carbs

1 g

Protein

30 g

Vitamin A

12 %

Vitamin C

0 %

Calcium

6 %

Iron

14 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Meat and Alternatives 3 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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6 Reviews (6 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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