Protein-Packed Dinner

Baked Haddock with Asparagus

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Baked Haddock with Asparagus
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Health Score:
8,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 7 min.
Ready in

Healthy, because

Even smarter

This low-fat entree is brimming with flavor as well as high-quality protein from the haddock.

Feel free to use salmon or tuna instead of haddock in this recipe.

Ingredients

for
4
Ingredients
3 ounces Red cabbage
3 tablespoons White vinegar
6 tablespoons sunflower oil
2 teaspoons sugar
8 ounces Long grain rice
1 teaspoon salt
5 stalks scallions
4 pieces Haddock fillet (each 6 ounces)
½ teaspoon freshly ground peppers
2 tablespoons melted butter
4 tablespoons honey
5 ounces dry white wine
8 ounces Asparagus
3 tablespoons Purslane
How healthy are the main ingredients?
Long grain riceRed cabbagehoneysugarsalt

Preparation steps

1.

The day before, brush the cabbage, rinse and chop. Mix with the white wine vinegar, sunflower oil and sugar and allow to infuse in refrigerator overnight.

2.

The next day, cook the rice in boiling salted water according to package directions and allow to drain. Trim the scallions, rinse and cut into rolls. Rinse the haddock and pat dry with paper towels. Preheat the oven to 160°C / 325°F convection.

3.

Season the fish fillets on all sides with salt and pepper. Lay beside each other in a baking dish, brush with 3 tablespoons melted butter, then drizzle the honey over top. Pour in the white wine and cook for about 20-25 minutes in the preheated oven.

4.

In the meantime, rinse the samphire and purslane and drain. Heat the remaining butter in a frying pan. Heat rice, sea asparagus and purslane while stirring. Season with salt and pepper and add the cabbage. Stir briefly and arrange the pan contents on plates. Place the fish on top and serve.