A Healthy & Tasty Simple Fish Supper

26 Jan
Smoked haddock with lemon breadcrumbs.

Smoked haddock with lemon breadcrumbs.

I’m a bit of a newbie when it comes to cooking and eating fish. It is only since I was diagnosed with ME/CFS two years ago that I started eating more fish. You see the nutritionist I saw right back at the start of my journey with ME/CFS recommended I reduce the amount of meat I eat and increase other forms of protein, i.e. fish, tofu, and pulses. Since then I’ve been on a culinary journey and now aim to eat fish at least twice a week. And you know what, I’ve found I actually do like fish and shellfish (though not mussels, they’re way too slimy)! It is so much lighter than meat which means it doesn’t take as  much energy to digest and doesn’t leave you with that heavy feeling after eating.

Smoked haddock is one of my favourites. I really like the flavour, not least because it disguises the ‘fishy, taste of the sea’ flavour very well! But if you do not like smoked fish, or can’t get hold of smoked haddock, then this dish would work just as well with cod, tilapia, or salmon. The crunch of the breadcrumbs pairs really well with the soft light texture of the fish.

The recipe quantities below will serve 4.



For this simple supper you will need:

  • 675g (1.5lbs) smoked haddock fillets
  • 3 tbsp olive oil
  • 1 small onion, sliced
  • 1 small red pepper, sliced
  • 110g (4oz) mushrooms, sliced
  • zest and juice of 1 lemon
  • 85g (gluten free) breadcrumbs
  • parsley, chopped
  • 2 tbsp white wine (or water or vegetable stock)
  • salt and pepper
Sauté onions and peppers.

Sauté onions and peppers.

Arrange in shallow dish.

Arrange in shallow dish.

Breadcrumb mix.

Breadcrumb mix.

  1. Skin and bone the fish fillets and divide into 4 portions.
  2. Heat 1 tbsp olive oil in a frying pan; sauté onions and peppers until soft.
  3. Place the onions and peppers and slice mushrooms over the bottom of a shallow casserole dish.
  4. Position the fish on top. Season with salt and pepper and sprinkle the fish portions with a little of the lemon juice.
  5. Pour the remaining olive oil into a small basin and mix in the breadcrumbs, the lemon zest, juice and parsley.
  6. Spread the breadcrumb mixture on top of each of the fish fillets.
  7. Add a decent splash (2 tbsp or so) of white wine to the dish around the fish.
  8. Bake uncovered at 170°C/325°F /gas mark 3/150°C fan oven, for 25 minutes until fish is cooked through and breadcrumbs are crunchy.
  9. Serve with a steamed green vegetable of your choice for a delicious and healthy fish supper.
Dinner is served!

Dinner is served!

Note re. breadcrumbs

Hale & Hearty in the UK make gluten and wheat free breadcrumbs. Alternatively use a gluten free bread of your choice and blitz to make breadcrumbs. Or if you’re not gluten free then of course just use ‘normal’ breadcrumbs!


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