Preparation time less than 30 mins
Cooking time 10 to 30 mins
Serves Serves 1
Smoked haddock is full of flavour, but low in fat and calories, which makes it ideal for a diet.
Each serving provides 305 kcal, 37g protein, 15.5g carbohydrate (of which 3.5g sugars), 9.5g fat (of which 2g saturates), 5.5g fibre and 1.5g salt.
- 1 tsp olive oil
- 1 very small onion (50g/1¾oz peeled weight), finely chopped
- 1 stick celery, finely chopped
- 1 garlic clove, crushed
- 70g/2½oz tinned drained brown or green lentils
- 40g/1½oz baby spinach
- 100g/3½oz smoked haddock, boneless, skinless
- 1 medium free-range egg
Heat the oil in a medium frying pan and cook the onion and celery for 3–4 minutes.
Add the garlic and lentils and cook for another minute.
Add 3 tablespoons of water and the spinach and cook for 5 minutes, adding more water if necessary.
Meanwhile, place the fish in a small frying pan, cover it with water and bring to the boil. Reduce the heat and simmer for 5 minutes, or until the fish is cooked.
Fill one-third of a small saucepan with cold water and bring to the boil. Crack the egg into a small bowl, then gently tip it into the simmering water. Lightly poach for 3–4 minutes. Remove with a slotted spoon and drain on kitchen paper.
To serve, spoon the lentils onto a plate, then top with the fish and poached egg.
To make this a 400 kcal dish, increase the quantity of fish to 150g/5½oz and the lentils to 125g/4½oz.