Estimated Nutrition (whole recipe, rough)
Counts 6 of 7 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Haddock | 100g cooked | 112 |
| Egg | 1 large egg (50g) | 78 |
| Tomato | 1 medium (123g) | 22 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Spread | not in our table | 0 |
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
- 4 skinless haddock fillets
- 4 tomatoes, halved
- 4 eggs
- 4 slices wholemeal bread
- 4 teaspoons reduced-fat spread
- 300g spinach
- 1 pinch ground black pepper
Directions
Preheat the grill. Fill the kettle and boil it. Grill the haddock fillets, with the tomatoes at the side of the grill pan for 5 to 6 minutes until the fish is cooked (it should stop looking see-through and should flake easily). Information: For a treat, try salmon instead of haddock.
Meanwhile, poach the eggs in gently simmering water for 4 to 5 minutes. Toast the slices of bread and spread them with reduced-fat spread. Information: Adding a shake of vinegar to the poaching water helps the eggs to keep together.
Put the spinach in a large colander and slowly pour the kettleful of boiling water over the leaves to wilt them. Leave to drain for a few moments, then share between 4 warm plates. Arrange the fish on top, and place a poached egg onto each portion. Information: Serve with grilled mushrooms instead of spinach, if you prefer.
Sprinkle with black pepper and serve with the tomatoes and toast.