Photo: Gregor Moser
Estimated Nutrition (whole recipe, rough)
372
Calories
32g
Protein
24g
Fat
7g
Carbs
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Haddock | 100g cooked | 112 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 0.5 teaspoon vegetable oil
- 4 fillets frozen or fresh haddock fillets
- 4 tablespoons tomato purée
- 4 tomatoes, thinly sliced
- 1 pinch ground black pepper
- 40g reduced-fat mature cheddar cheese, grated
Directions
1
Preheat the grill to medium-high. Grease a baking sheet with the vegetable oil.
2
Arrange the fish fillets on the baking sheet and spread 1 tablespoon of the tomato purée over each one. Top with the tomatoes, season with a little pepper and scatter the grated cheese on top.
3
Grill for 6 to 8 minutes, until the fish is cooked. The flesh should flake easily when tested with a fork. Serve with fresh green vegetables, and cooked rice or boiled potatoes. Information: Cod, pollock, coley or sea bass fillets all work well for this recipe too.
Recipe sourced from
nhs_uk