Haddock and Cider Casserole
Ingredients
- 1 large onion sliced
- 2 celery sticks thinly sliced
- 1 garlic clove chopped
- 8 oz tomatoes peeled and sliced
- 1/2 bunch watercress chopped
- 3 medium potatoes finely diced
- 1/2 pint dry cider
- 2 tablespoons orange juice
- strip of thinly pared orange rind
- salt and pepper
- 1 1/2 lb fresh haddock fillet skinned and cut into 4 cm ( 1 1/2 inch) slices
- watercress sprigs to garnish
for the topping
- 5 tablespoons jumbo oats
- 1 1/2 oz low-fat hard cheese grated
Instructions
- Put the onion, celery, garlic and tomatoes into a flameproof casserole and cook over a low heat for 10 minutes.
- Add the watercress, potatoes, cider, orange juice and rind. Bring to the boil, cover and simmer for 10 minutes.
- Season, add the fish, cover and simmer for 10-12 minutes, or until it is just cooked. Discard the rind.
- Mix together the oats and cheese and scatter over the dish. Cook under a preheated hot grill for 3 minutes, or until toasty-brown.
- Garnish with the watercress sprigs and serve hot with chilled low-fat yogurt.
- Cider has fewer calories than wine and about the same as unsweetened apple juice. If you do not wish to use alcohol, replace the cider with apple juice.
Calories: 346 kcal
Carbohydrates: 41 g
Protein: 35 g
Fat: 2g
Saturated Fat: 1 g
Trans Fat: 1 g
Cholesterol: 94 mg
Sodium: 446 mg
Potassium: 1393 mg
Fiber: 5 g
Sugar: 6 g
Vitamin A: 625 IU
Vitamin C: 46 mg
Calcium: 101 mg
Iron: 2 mg