Creamy Haddock Gratin

Family meal planning ...

Haddock is a mild-tasting fish that is lean, white and flaky when cooked. It makes an excellent choice for those who want to start eating fish but are not accustomed to a strong fish flavor. Haddock delivers more than great taste. Haddock offers several health benefits based on its nutritional profile.

Serves 4

625g skinless haddock fillet
600ml milk
1 bay leaf
40g butter
40g plain flour
50g Gruyere cheese, grated
1/2 teaspoon prepared English mustard
Salad, to serve


For the topping

100g fresh white breadcrumbs
25g Gruyere chesse, finely grated
Finely grated rind of 1 lemon
2 tablespoons chopped parsley


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1. Place the haddock in a saucepan with the milk and bay leaf, bring to the boil and continue boiling for 3 minutes. Remove the fish with a slotted spoon, reserving the milk, and divide between 4 individual gratin dishes.

2. In a separate saucepan, melt the butter, add the flour and cook over a medium heat, stirring, for a few seconds. Remove from the heat and add the reserved milk, a little at a time, stirring well between each addition. Return to the heat, then bring to the boil, stirring constantly, cooking until thickened. Remove from the heat and add the grated Gruyere and mustard.

3. Pour the sauce over the fish, dividing it evenly between the dishes. Mix together the ingredients for the topping and scatter over the sauce. Place on the top shelf of a preheated oven, 220 C, Gas Mark 7, for 10 minutes until the topping is golden and the sauce bubbling. Serve with a simple salad.




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Protein

Haddock is an excellent source of protein. Protein is necessary for the prevention of several chronic diseases, including cardiovascular disease, cancer, osteoporosis and diabetes. Low-fat, low-calorie sources of protein, such as haddock, offer benefits to your diet. Protein delays stomach emptying, which makes you feel fuller for a longer period; it does not cause a sudden spike in blood sugar levels; and it takes more calories to metabolize protein than carbs.

Vitamins

Haddock is packed full of essential vitamins. The B vitamins are essential for food metabolism and the formation of red blood cells. The only other vitamin in haddock is vitamin A in a trace amount.

Minerals

Minerals are as vital to the health of your body as vitamins. Minerals play a role in everything from building strong bones to regulating your heartbeat. Haddock contains several minerals, including phosphorus, magnesium, potassium, iron, calcium, sodium, zinc, copper and manganese. 

Diet Friendly

Haddock is a seafood product and it is low in fat and safe for any diet. The key to keeping haddock's calorie and fat content low is in its preparation. Frying haddock will increase its fat content, and breading haddock will add carbs. Haddock cooks well when grilled, baked or broiled with just a splash of lemon and spices of your choice.