Lockdown Lunch – Roasted Smoked Haddock Fillet and Tomatoes

Lockdown Lunch – Roasted Smoked Haddock Fillet and Tomatoes

With a little bit of thought lunch whilst we stay home during lockdown needn’t be a replica of what you would have had whilst working in your usual location.  Sandwiches needn’t be the default go to, and as we age eating too many carbs can be uncomfortable, often causing bloating.  During lockdown you have access to a full kitchen which isn’t always possible in the workplace, and you don’t have to queue to use a microwave that other colleagues may not have cleaned to your standards!

When you buy a pack of fish fillets you usually find that one is larger than the other and the smaller one isn’t always a portion size you would like for your main meal.  The smaller portion is ideal for lunch or breakfast.  I am a believer in keeping it simple in most aspects of life and with cooking this approach lets you savour the flavours of your ingredients.  A long-time fan of the TV show Ready, Steady, Cook I like to be flexible with the ingredients of the fridge and cupboards, which means that frittata, #whatsinmyfridge soup and salads are often an end of the week/pre-supermarket shop lucky dip surprise.

Taking only 15 minutes to cook in the oven with minimal preparation a roast fillet of smoked haddock is a fabulous speedy breakfast or lunch, after 5 minutes I added some halved tomatoes on the vine.

Nutritional benefits of smoked haddock are:

  • No carbohydrates.
  • Good source of vitamins B6 and B12, something I am deficient in and require injections every 3 months. Also, magnesium, selenium and omega-3 fatty acids.
  • 100g fillet provides 97 calories, 0.7g fat, and 22.6g of protein.

 

Very tasty, recipe below.  Enjoy your at home lunches.

Love, Jane x

Ingredients:

  • 1 smoked haddock fillet
  • 4 small tomatoes on the vine
  • Olive oil
  • Salt and Pepper seasoning
  • Tartare sauce to serve

Method:

Pre-heat the oven to 180C, 350F, Gas 5

1.         Place the smoked haddock fillet on a piece of tin foil.

2.         Sprinkle the fillet with olive oil and season to taste.

3.         Close the foil over the fillet.

4.         Place on a baking tray or oven proof dish and place in the oven.

5.         After 5 minutes add your tomatoes to the dish and return to the oven.

6.         After 10 minutes your lunch should be ready.

7.         Place your fillet and tomatoes on a plate, pour over any juices from the foil parcel.

8.         Serve with tartare sauce.

Alternative Options:

1      Haddock, cod, and salmon are all alternative fish fillets you can substitute and take a similar time to roast.

2.         Poached egg goes great with smoked haddock.

3.         Chopped fresh or dried chilies, and/or spring onions can be added with the oil and seasoning.

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