Haddock is one of the tastiest and most effective slimming products on the menu because it contains very little fat. The classic cooked fish, on the other hand, saves just as little on protein as on the important trace element iodine.
The snow-white meat of this close cod relative tastes great, but gets slightly too dry in the pot or pan. This is exactly why gentle steaming is the best cooking method for haddock.
(Percentage of daily recommendation)
|Calorie||302 kcal||(14 %)|
|Protein||37 g||(38 %)|
|Fat||8 g||(7 %)|
|Carbohydrates||17 g||(11 %)|
|Sugar added||0 g||(0 %)|
|Roughage||3 g||(10 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||1.5 μg||(8 %)|
|Vitamin E||1.8 mg||(15 %)|
|Vitamin K||160.3 μg||(267 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||11.6 mg||(97 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||66 μg||(22 %)|
|Pantothenic acid||1.3 mg||(22 %)|
|Biotin||9.6 μg||(21 %)|
|Vitamin B₁₂||1.8 μg||(60 %)|
|Vitamin C||37 mg||(39 %)|
|Potassium||1,059 mg||(26 %)|
|Calcium||251 mg||(25 %)|
|Magnesium||117 mg||(39 %)|
|Iron||3.6 mg||(24 %)|
|Iodine||299 μg||(150 %)|
|Zinc||1.9 mg||(24 %)|
|Saturated fatty acids||1.9 g|
|Uric acid||285 mg|
|Complete sugar||28 g|
Rinse fish and pat dry with paper towels.
Rinse lemon in hot water, wipe dry and grate half of the zest finely. Cut lemon in half and squeeze out the juice.
Drizzle fish fillets with half the lemon juice. Season with salt and pepper.
Peel cucumbers and halve lengthwise. Remove the seeds with a spoon and cut the flesh into 1 cm (approximately 1/2-inch) slices.
Rinse scallions, shake dry and cut into thin rings.
Rinse dill, shake dry, pluck off the fronds and chop finely.
Heat oil in a non-stick pan. Sauté onions and cucumbers for about 1 minute while stirring. Season with salt and pepper. Stir in bay leaf, 1 teaspoon mustard and remaining lemon juice. Transfer mixture to a baking dish.
Arrange fish on top of vegetables, sprinkle with half of the dill and pour in broth.
Cover the dish with aluminum foil and bake in preheated oven at 180°C (fan 160°C, gas: mark 2-3)(approximately 350°F) for about 35 minutes.
Meanwhile, stir the yogurt in a small bowl with remaining dill and mustard and grated lemon zest. Season with salt and pepper. Top fish with cucumber-yogurt sauce and serve.