Fish on Friday – 5:2 Diet Fast Day Recipe: Smoked Haddock and Spinach Gratin (200 calories)
Fish on Friday – 5:2 Diet Fast Day Recipe:
Smoked Haddock and Spinach Gratin
(200 calories)
Fish on Friday – 5:2 Diet Fast Day Recipe: Smoked Haddock and Spinach Gratin (200 calories)
I must apologise for my lack of “Fish on Friday” posts lately – I have been out on Fridays a lot recently, and have not been able to develop any new recipes or share them here…….but today, even though I was busy first thing this morning, I managed to take some lovely smoked haddock (from John at Delish Fish) out of the freezer and cook this DELIGHTFUL and LOW-CALORIE meal for lunch. I adore smoked haddock and John’s is the best – beautifully filleted and smoked, with no bones, it makes a meal seem very special, no matter how easy and quick it is to prepare and cook; and, this recipe for Smoked Haddock and Spinach Gratin was extremely easy to make, it was on the table in just over half an hour and is also very low in calories, with only 200 calories per serving.
Fish on Friday – 5:2 Diet Fast Day Recipe: Smoked Haddock and Spinach Gratin (200 calories)
I did remember to take both the fish and the spinach out of the freezer as soon as I got up this morning, and this is really the only preparation you need to remember to do; other than that, it is a case of pre-heating the oven and slicing the tomatoes, it really is so simple. We both enjoyed this for lunch today with no accompaniments, as we both felt it was filling enough, but I am sure that some steamed new potatoes would be lovely addition for a heartier meal. You can use any white, filleted fish, but there is something rather luxurious and special about the combination of smoked haddock, spinach and Parmesan cheese together. My other favourite classic recipe for smoked haddock is Omelette Arnold Bennett, and I have the recipe already posted on Lavender and Lovage here: Luxury Scottish Fish on Friday and a Classic Recipe – Omelette Arnold Bennett.
Omelette Arnold Bennett
Back to today’s recipe – you can bake this au gratin in the oven, as I have suggested, or this can also be microwaved too; just cover with cling-film and cook on high for 4 to 5 minutes, before checking the dish and cooking for a further few minutes, checking after each minute interval. You won’t get that slightly grilled finish to the tomatoes, but as smoked haddock cooks nicely when poached in milk, you will get a soft and moist cooked fish with the iron-rich taste of the spinach.
Fish on Friday – 5:2 Diet Fast Day Recipe: Smoked Haddock and Spinach Gratin (200 calories)
I DO have another smoked haddock and spinach recipe on the blog already, but the recipe today has been “lightened” a lot, and has almost HALF the calories of my other recipe, which can be found here: Easy Smoked Haddock au Gratin Recipe. Today’s recipe is just perfect for everyone who is watching their calorie intake, as well as trying to eat fish at least twice a week, as part of an Omega 3 rich oil diet. Anyway, I have to dash now, I have some gardening and cooking to do, and I must strike whilst the iron is hot, as in whilst the sun is shining! Have a wonderful weekend, and see you soon with more new recipes and some new cooking challenges I am hosting. Karen
Fish on Friday – 5:2 Diet Fast Day Recipe: Smoked Haddock and Spinach Gratin (200 calories)
Smoked Haddock and Spinach Gratin
Print recipe
| Serves | 2 |
| Prep time | 5 minutes |
| Cook time | 30 minutes |
| Total time | 35 minutes |
| Allergy | Fish, Milk |
| Meal type | Lunch, Main Dish, Snack |
| Misc | Serve Hot |
| Occasion | Casual Party, Christmas, Easter, Formal Party, Valentines day |
| Region | British |
| By author | Karen S Burns-Booth |
Ingredients
- 2 x 100g smoked haddock fillets (skinned and boned = 232 cals)
- 100g Spinach - Frozen, chopped or leaf (defrosted = 31 cals)
- 2 tablespoons 50% low-fat creme fraiche (= 102 cals)
- 1 tablespoon grated Parmesan cheese (= 22 cals)
- 1 medium tomato, thinly sliced (= 13 cals)
Note
A fabulous low-calorie luxury smoked haddock dish that is easy to make, making use of frozen spinach and pre-grated Parmesan cheese and is incredibly tasty. The total calorie count in this recipe is 400 calories; the recipe serves two people and each serving is only 200 calories, making it suitable for all those following a low-calorie diet, the 5:2 diet for fast days and Weight Watchers.
Directions
| Step 1 | Pre-heat oven to 180C/350F/Gas Mark 4. |
| Step 2 | Arrange the defrosted spinach in an oven-proof gratin dish and place the smoked haddock fillets on top. |
| Step 3 | Spoon the crème fraîche over the top of the fish fillets and then sprinkle the Parmesan cheese over the top and arrange the tomato slices over the top. |
| Step 4 | Season to taste with a little salt and pepper, and bake for 25 to 30 minutes until the fish is opaque and cooked. (If the dish looks like it will dry out, cover with foil and take it off the last few minutes to brown the tomatoes) |
| Step 5 | Serve immediately with a fresh parsley garnish and fresh lemon wedges if desired. |
| Step 6 | Total calorie count in this recipe is 400 calories; the recipe serves two people and each serving is only 200 calories. |
Fish on Friday – 5:2 Diet Fast Day Recipe: Smoked Haddock and Spinach Gratin (200 calories)
Dom says
Looks very good. We must be on a similar wavelength as I had something very similar last night just with some lemon thyme a spritz of olive oil and some s and p. wrapped in foil and baked. Beautiful. Fast and tasty. Mouth now truly watering x
Denise says
Looks lovely and colourful. Have missed your fish dishes, I only cook fish once a week and look for the tastiest recipes. Thanks for this one.
Ren says
Lot of bright colours to make your dish more satisfying. I just hope that it tastes just as good as it looks.
Michael says
Tried this the other week and it was absolutely amazing. Really simple, tasty and quick. Smoked Haddock has been a good theme for my meals this summer!
Karen says
Thanks so much Michael! It’s a form favourite in our house too, on fast days and non-fast days. I have a couple more pieces of smoked haddock in the freezer for more recipes I have up my sleeve! Karen
Pauline says
Just had this tonight with some French beans. I made it with halibut fillets (I live in Greece and can’t get smoked haddock) and Greek yoghurt (of course!) and it was so easy and tasted delicious. Can’t wait to try it with some new potatoes and a little olive oil on a non-fast day. Thanks Karen!
Karen says
THANKS so much Pauline for your lovely comment and I am sure that the halibut was just as good as smoked haddock too! It’s great that you liked the recipes and I agree with you about the new potatoes and olive oil too! 🙂 Karen
Rachel Marr says
This looks and sounds amazing!
I’ve family arriving for lunch on Wednesday this will be be on the menu!
Micha @ blissfulbites says
Made this for dinner tonight and it was absolutely amazing, and quite filling! We used steamed kale in place of the spinach and served it with cilantro and avocado slices. Definitely a keeper in my recipe book 🙂 thanks so much for sharing!
Karen says
SO pleased you enjoyed this Micha and thanks for letting me know! Karen 🙂
Janet says
A quick and easy recipe, with lots of great flavours. Added a touch of nutmeg, which complimented the spinach. I will definitely make this again.
Shelley says
Oh wow! I’m on a pre-holiday cleanse/diet and the next 7 days allow me to have a 600 calorie meal. I’ve just finished eating this and it is A-MAZING! Looked just like the picture and tasted as good as it sounded. I plan to make it again tomorrow night but may switch the creme fraiche for some lemon pesto…. 🙂
Karen Burns-Booth says
THANKS so much for letting me know Shelley, and I am always so pleased when my readers enjoy one of my recipes, as much as I did! Karen
Sue says
We are having this again tonight after making it for the first time last week. My husband and I were so impressed with the flavour and so few calories…was delicious. A perfect “fastday” meal. I added a poached egg on top which we thought went well with the flavour. Will be looking at more of your recipes Karen.. thank you so much.
Karen Burns-Booth says
Thanks so much Sue, I am so pleased that this recipe was a hit with you and your husband! LOVE the idea of a poached egg on top too! Karen