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Further Food Nutritionist Commentary:

At only about 90 calories per 3-ounce serving, mild-flavored and versatile haddock offers a whopping 20 grams of protein. It also contains a small amount of omega-3 fats, as well as phosphorous, magnesium, iron, calcium, and vitamins B6 and B12 to promote a healthy immune system, strong bones, muscles and blood cells. Considered a low-mercury fish, haddock is safe to consume -- even for pregnant women -- in amounts up to 12 ounces per week.

Tangy mustard, briny olives, garlic, lemon and fresh herbs provide bold flavor to this mild-flavored fish, and bring their own lengthy list of health benefits, including heart-smart fats, phytochemicals, antioxidant vitamins and minerals.

By Heather Goesch, MPH, RDN, LDN
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Roasted Haddock with Dijon-Lemon Sauce

  • Prep Time:5-10 mins
  • Cook Time:10-12 mins
  • Servings: 4

Ingredients

1 pound haddock (cut into 4 equal pieces)

1/4 cup lemon juice

1 tablespoon dijon mustard

2-3 cloves garlic (finely chopped)

1 tablespoon fresh thyme (chopped)

1 tablespoon fresh oregano (chopped)

1 tablespoon fresh flat parsley (chopped)

¼ cup olive oil

3-6 kalamata olives (finely chopped)

¼-½ teaspoon chili powder

Herbamare seasoning (to taste)

sea salt & pepper (to taste)

Instructions

  1. Preheat oven 400 degrees F.
  2. In a small bowl add lemon juice, mustard,  garlic and herbs (not chili powder).
  3. With a small whisk gradually add the olive oil.  Mix until a thick consistency forms.
  4. Use a stainless steel baking pan (large enough for the fish to lay flat), brush bottom and sides with olive oil.
  5. Place fish in pan and pour sauce over fish, sprinkle with chopped olives, Herbamare* or salt and pepper, and chili powder.
  6.  Bake for 10 minutes. Serve!

*Herbamare is found in Whole Food markets and other health food stores, it is 12 different organic herbs seeped for 1 year with sea salt and then ground to a seasoning. Gives food an instant lift!

Preheat oven 400 degrees F. In a small bowl add lemon juice, mustard,  garlic and herbs (not chili powder). With a small whisk gradually add the olive oil.  Mix until a thick consistency forms. Use a stainless steel baking pan (large enough for the fish to lay flat), brush bottom and sides with olive oil. Place fish in pan and pour sauce over fish, sprinkle with chopped olives, Herbamare* or salt and pepper, and chili powder.  Bake for 10 minutes. Serve! *Herbamare is found in Whole Food markets and other health food stores, it is 12 different organic herbs seeped for 1 year with sea salt and then ground to a seasoning. Gives food an instant lift!

Nutrition Information

Per Serving:  Calories: 238; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 2g; Cholesterol: 65mg; Sodium:205; Potassium: 401mg; Carbohydrate: 3g; Fiber: 1g; Sugar: 22g; Protein: 22g

Nutrition Bonus:   Vit A: 28%; Vit C: 16%; Iron: 10%

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One thought on “Roasted Haddock with Dijon-Lemon Sauce

  1. Mandy L Pena

    Why is the sugar count at 22g but the carbs are only 3g… I just don’t understand this? We did make the recipe today and it was really really good.

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