Lean, mild haddock tops the list when Maritimers choose fish. This dish, with its colourful mosaic of seasonal produce, is featured at the Lodge and is adapted from the version published in New Flavours: Lighter and Healthier Fine Dining at Home (Formac Publishing, 1997) by Elaine Elliot and Virginia Lee. You can also use cod or halibut.
- Portion size 4 servings
Ingredients
Peach and Pepper Salsa:
Method
Peach and Pepper Salsa:
In small bowl, combine peach, red pepper, onion, coriander, lime juice and hot pepper sauce; cover and refrigerate for up to 2 hours to blend flavours.
Cut haddock into 4 pieces if necessary, carefully removing any bones. In shallow dish, lightly beat egg. In another shallow dish, combine bread crumbs, salt and pepper. Dip fillets into egg; gently press into crumb mixture, turning to coat and shaking off excess.
In large skillet, melt butter over medium heat; cook fillets, turning once, for about 8 minutes or until fish flakes easily when tested with fork. Serve garnished with salsa.
Nutritional facts <b>Per serving:</b> about
- Sodium 447 mg
- Protein 27 g
- Calories 253.0
- Total fat 5 g
- Cholesterol 124 mg
- Saturated fat 2 g
- Total carbohydrate 23 g
%RDI
- Iron 18.0
- Folate 14.0
- Calcium 7.0
- Vitamin A 14.0
- Vitamin C 43.0
