Seared Madras Haddock with Broccoli Sauce (Ming Tsai) Recipe

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Seared Madras Haddock with Broccoli Sauce (Ming Tsai)
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Ingredients:

Directions:

  1. Preheat a large saute pan on high. Season the fish with fleur de sel, pepper and curry powder. Coat the pan with canola oil and sear the fish until golden brown. Flip and cook the other side equally brown, about 6 to 8 minutes total. Meanwhile, in a small non-reactive saucepan, slowly reduce the juice until 80-percent reduction. The juice will darken. Add the butter 1 piece at a time and whisk. Season and taste. Square off the baked potatoes and cut in half lengthwise.
  2. Plating: On 4 dinner plates, place the potatoes in the middle and surround with the sauce. Place fish on each potato island. Garnish with crispy garlic.
  3. Wine suggestion: Marco Felluga Pinot Grigio 1999
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 350.38 Kcal (1467 kJ)
Calories from fat 261.88 Kcal
% Daily Value*
Total Fat 29.1g 45%
Cholesterol 61.02mg 20%
Sodium 105.99mg 4%
Potassium 104.23mg 2%
Total Carbs 17.13g 6%
Sugars 0.05g 0%
Dietary Fiber 7.51g 30%
Protein 7.88g 16%
Vitamin C 52.3mg 87%
Vitamin A 1.4mg 47%
Iron 161mg 894%
Calcium 137mg 14%
Amount Per 100 g
Calories 195.84 Kcal (820 kJ)
Calories from fat 146.37 Kcal
% Daily Value*
Total Fat 16.26g 45%
Cholesterol 34.11mg 20%
Sodium 59.24mg 4%
Potassium 58.26mg 2%
Total Carbs 9.58g 6%
Sugars 0.03g 0%
Dietary Fiber 4.19g 30%
Protein 4.41g 16%
Vitamin C 29.2mg 87%
Vitamin A 0.8mg 47%
Iron 90mg 894%
Calcium 76.6mg 14%

* 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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Recipe Tags

Weightwatchers Points

  • 8.6
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • sugar free,
  • good source of fiber

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