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Pan Fried Haddock With Lemon Herb Sauce Recipe

Pan Fried Haddock With Lemon Herb Sauce Recipe

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Ingredients

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Nutrition

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Ingredients:

Serving

4 tbsp parsley, chopped
4 tbsp coriander, fresh chopped
1 lemon , juice and zest of
2 garlic cloves, crushed
1 tsp ground cumin
4 (5 oz) haddock fillets
85 g watercress, chopped
2 tsp olive oil
seasoning
2 cups water

Directions:

Blend the herbs, lemon zest, juice, garlic and cumin with 1 tsp olive oil, seasoning and water.
Heat 1 tsp olive oil in a shallow non-stick frying pan, season the haddock and place in the pan, skin side down.
Cook for 4 minutes over a high heat, until golden. Turn and cook same as other side.
Remove the pan from the heat and leave the fish in pan for 5 min, until flesh is cooked through.
Place the fish on a bed of watercress and pour the lemon sauce over.
You can serve with couscous or rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	57.99 Kcal (243 kJ)
Calories from fat	22.58 Kcal
		% Daily Value*
Total Fat	2.51g	4%
Cholesterol	15.3mg	5%
Sodium	78.79mg	3%
Potassium	288.01mg	6%
Total Carbs	3.41g	1%
Sugars	0.62g	2%
Dietary Fiber	1.03g	4%
Protein	5.8g	12%
Vitamin C	32.6mg	54%
Iron	1.5mg	8%
Calcium	79.5mg	8%

Amount Per 100 g
Calories	30.13 Kcal (126 kJ)
Calories from fat	11.73 Kcal
		% Daily Value*
Total Fat	1.3g	4%
Cholesterol	7.95mg	5%
Sodium	40.94mg	3%
Potassium	149.65mg	6%
Total Carbs	1.77g	1%
Sugars	0.32g	2%
Dietary Fiber	0.53g	4%
Protein	3.01g	12%
Vitamin C	16.9mg	54%
Iron	0.8mg	8%
Calcium	41.3mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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