Haddock and Mashed Potatoes

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Haddock and Mashed Potatoes
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
511
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie511 kcal(24 %)
Protein41.31 g(42 %)
Fat22.27 g(19 %)
Carbohydrates41.29 g(28 %)
Sugar added0 g(0 %)
Roughage4.54 g(15 %)
Vitamin A225.72 mg(28,215 %)
Vitamin D1.42 μg(7 %)
Vitamin E1.57 mg(13 %)
Vitamin B₁0.24 mg(24 %)
Vitamin B₂0.23 mg(21 %)
Niacin16.34 mg(136 %)
Vitamin B₆0.88 mg(63 %)
Folate61.59 μg(21 %)
Pantothenic acid0.99 mg(17 %)
Biotin0.58 μg(1 %)
Vitamin B₁₂3.8 μg(127 %)
Vitamin C42.21 mg(44 %)
Potassium1,788.26 mg(45 %)
Calcium116.22 mg(12 %)
Magnesium84.37 mg(28 %)
Iron2.07 mg(14 %)
Iodine7.02 μg(4 %)
Zinc1.29 mg(16 %)
Saturated fatty acids13.35 g
Cholesterol168.74 mg

Ingredients

for
4
Ingredients
24 ounces Haddock fillet
salt (to taste)
freshly ground Black pepper (to taste)
1 tablespoon fresh lemon juice
4 tablespoons unsalted butter (melted)
½ package Ritz crackers (crushed)
1 teaspoon dried Dill
1 teaspoon dried parsley
½ teaspoon garlic powder
4 sprigs Tarragon for garnish (optional)
For Mashed Potatoes
6 medium potatoes (peeled; washed and quartered)
½ cup warm milk (or cream)
3 tablespoons butter
salt (to taste)
freshly ground Black pepper (to taste)
How healthy are the main ingredients?
TarragonparsleyDillsaltpotato

Preparation steps

1.
Preheat oven to 400º F. Butter a 9x13 casserole dish. Place fillets in prepared casserole dish. Season with salt and pepper, drizzle with lemon juice and 1 tablespoon of the melted butter.
2.
In a small bowl, combine the crushed crackers, dill, parsley and garlic powder. Drizzle with remaining melted butter, stirring to thoroughly incorporate. Spoon crumbs over the top of the fillets, pressing down lightly with the back of the spoon.
3.
Bake for about 20 to 25 minutes, or until the topping is golden brown and the fish flakes easily with a fork.
4.
For Mashed Potatoes:
5.
Place quartered potatoes into a saucepan; cover potatoes with cold salted water. Put lid on pan and ring water to a boil. Reduce heat and simmer for about 20 minutes, or until fork tender.
6.
Drain potatoes. Add milk or cream and butter. Mash potatoes with a wire masher, or electric mixer until smooth and creamy. Season with salt and pepper. Keep warm.
7.
To serve:
8.
Divide mashed potatoes between plates. Top with a generous portion of haddock. Garnish with fresh tarragon, if desired.