East Coast haddock stocks are still in good shape, and contaminant levels are thought to be low.
A great source of the cancer-fighting antioxidant, selenium, and just 74 calories per 3 ounce (75 g) serving.
Sablefish (black cod), catfish, tilapia, and whitefish are other sustainable choices that work well with this recipe. Recipe can be halved.
1 lb (450 g) new potatoes
2 Tbsp (30 mL) fresh mint, chopped
1 Tbsp (15 mL) hazelnut or extra-virgin olive oil
1/2 tsp (2 mL) fresh ground pepper
1 1/2 lbs (750 g) haddock filets
Salt and pepper to taste
1 Tbsp (15 mL) grapeseed oil
1 1/2 cups (350 mL) low-sodium chicken broth
1/2 tsp (2 mL) saffron
Cut potatoes into quarters and steam or boil until fork tender. Meanwhile, rinse haddock and pat dry with paper towel. Season with salt and pepper to taste and cut into 4 equal-sized pieces.
Heat grapeseed oil in large skillet over medium heat and cook haddock for 2 minutes per side. Remove fish from skillet and add chicken broth and saffron to pan. Bring to a simmer and return haddock to skillet and cook for 1 minute.
Mix potatoes with mint, hazelnut or olive oil, and 1/4 tsp (1 mL) pepper. Place fish in bowl with some broth and serve alongside potatoes.
Each serving contains: 309 calories; 36 g protein; 9 g total fat (1 g sat. fat, 0g trans fat); 22 g carbohydrates; 2 g fibre; 295 mg sodium
source: "Great Catch!", alive #332, June 2010
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