Dieting doesn’t need to be boring. At this stage, currently in my third week, I’m still enjoying it. Yes, Weight Watchers does require a lot of meal planning, if you’re like me and enjoy a different meal every day, but it’s all part of the fun. I found this recipe on the WW online database, but unfortunately it called for nasty low-fat cooking spray, so I simply substituted it with real oil and butter. It makes all the difference!
Grilled haddock on lemon, leeks and pea rice is one of the best grilled haddock recipes. Healthy and diet-friendly, a seafood dish best enjoyed with white wine. A zesty combination.
- 15ml (1 tbsp) butter
- 15ml (1 tbsp) vegetable oil
- 2 leeks, trimmed and sliced thinly
- 1 lemon, grated zest and juice
- salt and pepper
- 300g (10½ oz) haddock
- 350ml (12 oz) vegetable stock
- 100g (3½ oz) white rice
- 60g (2 oz) peas
- 2 sprigs parsley, to garnish
- Melt the butter and add the oil to a big pot. When the oil starts sizzling, add the leeks and fry gently for about 3 minutes until the leeks have softened a bit.
- Add the rice, lemon zest and half the lemon juice to the leeks and stir thoroughly. Pour in the vegetable stock, place the lid on the pot, bring to the boil, reduce the heat and cook gently for 15 – 20 minutes, stirring occasionally, until the rice is tender and the liquid has been absorbed.
- Meanwhile, arrange the fish fillets on a grill rack, skin side down. Sprinkle with the remaining lemon juice and season with salt and pepper. Cook under a hot grill for about 6 minutes, without turning, until the flesh is opaque and flakes easily. (The fish’s cooking time depends on the thickness of the fillets. It can take anything from 5 minutes for a thin piece to 15 minutes for a chunky one.)
- Stir the peas through the rice and heat for a couple of minutes. (If the rice is cooked but there is excess stock in the pot, sieve the rice mixture first.) Spoon onto 2 warmed plates and serve the fish on top, garnished with any extra parsley sprigs. Serve immediately.
- This recipe can easily be doubled or tripled in quantity if there are more hungry mouths to feed.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Serving Size: 1 serving
- Calories: 421
- Sugar: 5.5 g
- Sodium: 734 mg
- Fat: 16.2 g
- Saturated Fat: 6.5 g
- Carbohydrates: 30.3 g
- Fiber: 4.4 g
- Protein: 41.8 g
- Cholesterol: 126 mg