Smoked haddock with lentils and spinach

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Smoked haddock with lentils and spinach

Smoked haddock is full of flavour, but low in fat and calories, which makes it ideal for a diet.

Each serving provides 305 kcal, 37g protein, 15.5g carbohydrate (of which 3.5g sugars), 9.5g fat (of which 2g saturates), 5.5g fibre and 1.5g salt.

Ingredients

  • 1 tsp olive oil
  • 1 very small onion (50g/1¾oz peeled weight), finely chopped
  • 1 stick celery, finely chopped
  • 1 garlic clove, crushed
  • 70g/2½oz tinned drained brown or green lentils
  • 40g/1½oz baby spinach
  • 100g/3½oz smoked haddock, boneless, skinless
  • 1 medium free-range egg

Method

  1. Heat the oil in a medium frying pan and cook the onion and celery for 3–4 minutes.

  2. Add the garlic and lentils and cook for another minute.

  3. Add 3 tablespoons of water and the spinach and cook for 5 minutes, adding more water if necessary.

  4. Meanwhile, place the fish in a small frying pan, cover it with water and bring to the boil. Reduce the heat and simmer for 5 minutes, or until the fish is cooked.

  5. Fill one-third of a small saucepan with cold water and bring to the boil. Crack the egg into a small bowl, then gently tip it into the simmering water. Lightly poach for 3–4 minutes. Remove with a slotted spoon and drain on kitchen paper.

  6. To serve, spoon the lentils onto a plate, then top with the fish and poached egg.

Recipe Tips

To make this a 400 kcal dish, increase the quantity of fish to 150g/5½oz and the lentils to 125g/4½oz.