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Baked Haddock with garlicky spinach and chick peas
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Baked Haddock with garlicky spinach and chick peas
Fast and easy to prepare, this meal is low in saturated fat and contains two portions of your five a day.
- Preparation time: 10 minutes
- Cooking time: 20 minutes
-
Total time:
30 minutes
Serves: 2
Ingredients
- 2 x 175g prime haddock loin (from the fish counter)
- Pinch dried chilli flakes
- Grated zest and juice of 1 lemon
- 2 tbsp olive oil
- 1 small onion, sliced
- 1 large clove garlic, finely chopped
- 400g can essential Waitrose Chick Peas, drained and rinsed
- 250g essential Waitrose Spinach, washed
Method
- Preheat the oven to 190°C, gas mark 5. Pat the haddock dry with kitchen paper, then place them, skin side down, in a shallow, non-stick roasting tin. Season and sprinkle over the chilli flakes and lemon zest. Drizzle over the lemon juice and half the olive oil and bake for 20 minutes, until the fish is opaque and cooked through.
- Meanwhile, heat the remaining oil in a deep, non-stick frying pan and cook the onion for 6-8 minutes, stirring occasionally, until golden. Add the garlic and cook for a further minute.
- Tip in the chick peas and warm through for 2 minutes. Add the spinach and cook, stirring occasionally, for 2 minutes, until wilted. Season and serve with the haddock, drizzled with a little extra-virgin olive oil (optional).
Cook's tips
Try this recipe with any other white fish – cod or whiting would both be delicious.
Drinks recommendation
Vredenhof Chardonnay 2009 Western Cape, South Africa
Comments
Nutritional Info
Typical values per serving:
| Energy |
1916.272kJ 458.0kcal |
|---|---|
| Fat | 19.9g |
| Saturated Fat | 2.9g |
| Sugars | 5.2g |
| Salt | 0.7g |
This recipe was first published in Thu Apr 01 01:00:00 BST 2010.
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