health guides
Crumb-Topped Haddock over Spinach
Janice Newell Bissex, MS, RD & Liz Weiss
Panko (Japanese bread crumbs) and Parmesan make a flavorful coating for the haddock.
Ingredients
- 1 cup panko (Japanese style) breadcrumbs
- 1/3 cup grated Parmesan cheese
- 2 Tbs ground flaxseed
- 1/2 tsp seafood seasoning mix
- 1/2 tsp kosher salt
- 2 Tbs canola oil
- 2 lbs haddock fillets, cut into 6 pieces
- 1 Tbs extra virgin olive oil
- 1 garlic clove, minced
- 1 9 ounce bag prewashed baby spinach (about 6 packed cups)
- 1 lemon, sliced
Directions
- Preheat the oven to 450° F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Combine the breadcrumbs, Parmesan cheese, flaxseed, seafood seasoning and salt in a shallow bowl and set aside. Place the oil in a shallow bowl or plate. Lightly coat each piece of fish in the oil, then coat evenly with the breadcrumb mixture. Arrange the fish on the prepared baking sheet and bake until the crumbs turn golden brown and the fish flakes with a fork, 12 to 14 minutes.
- While the fish is cooking, heat the olive oil in a large nonstick skillet over medium-low heat. Add the garlic and cook until golden, about 1 minute. Add the spinach, raise the heat to medium, and cook, stirring frequently, until the spinach wilts and is cooked, 3 to 4 minutes. Season with kosher salt to taste.
- To serve, divide the spinach evenly between 6 plates and top with a piece of the haddock. Garnish with a lemon slice.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 397
Calories from Fat 116 (29%)
(21%)Total Fat 13g
(12%)Saturated Fat 2g
Poly-Unsaturated Fat 4g
Mono-Unsaturated Fat 6g
(30%)Cholesterol 91mg
(33%)Sodium 780mg
(77%)Potassium 2679mg
Total Carbohydrate 29g
(42%)Dietary Fibre 10g
Sugars 3g
Sugar Alcohols 0g
(90%)Protein 45g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright © 2024 TraceGains, Inc. All rights reserved.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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