Haddock Gratin

I always try and have fish at least once a week as I know the importance of getting omega 3s into my diet for joint health and cognitive function amongst many other things. Usually I just grill some haddock and have with a side salad but I fancied changing it up this week and trying something different. At the fish restaurant I work at we serve a ‘Haddock and Prawn Mornay’, but it isn’t the most macro/calorie friendly dish as it is a creamy sauce topped with lashings of cheese; delicious? Yes. But good for fat loss? Not so much. So I took it upon myself to try and create a healthier version this past weekend.

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By using quark and low fat creme fraiche, you are severely cutting the fat content of the dish whilst increasing the protein without losing any of the flavour. I used reduced fat cheese to top the dish, and it doesn’t melt quite a nicely as the regular cheese so if you can spare the calories I would probably recommend using that instead! Quark is a naturally fat free soft cheese which is high in protein. You can substitute it in baking and cooking and for sweet or savoury dishes. If you go to the Lake District Co website, they have lots of recipes to use it in from Spaghetti Quarkonara to Scones, to a delicious looking Chocolate Mousse!

Although I used haddock for this particular meal, any type of ‘meaty’ fish would work in this dish such as smoked haddock, cod or monkfish.

fishIngredients

150g Haddock
100g Baby Spinach
50g Chopped Leeks
50g Quark
50g 3% Fat Creme Fraiche
20g Reduced Fat Cheese
1 tsp Dijon or Wholegrain Mustard
Salt and Pepper
1 tsp cornflour
50ml Milk

fish Method

In a small saucepan, add the chopped leeks, a little salt and some water. Cook until they become soft then empty into a separate dish.
In the same pan add the spinach and allow to wilt down, you don’t need any water to do this! A little goes a long way! Add the cooked spinach into a small baking dish and then top with the leeks and the piece of haddock.

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Make a roux with the teaspoon of cornflour and milk over a low heat until it thickens into a sauce like consistency, and then add the quark and creme fraiche. Stir in a teaspoon of mustard and season to taste. I like to add plenty of black pepper at this point. You can also add in some extra grated cheese at this point if you wish.

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Then pour over the fish and vegetables. Top with the grated cheese and pop in an oven at about 200 degrees for 10-12minutes. I finished mine off under the grill for a couple of minutes to ensure it went all bubbly and gooey on top!

I served up with a selection of green vegetables, but it would also go well with some mashed potato!

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Calories: 341
Protein: 48g
Carbs: 20g
Fat: 8g

How do you like to cook fish? (Apart from Fish and Chips!!)

 

Love Abi xxx

#trainwithabs

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