White Fish Helping maintain a healthy
Body Mass Index (BMI)

There’s more to it than just fish n’ chips!

White Fish is very low in fat, yet rich in valuable amino acids. If prepared using healthy cooking practices whitefish is recommended for low-fat, calorie-controlled diets.

White fish plays a major role in many societies diets. Here in the UK we have a particularly famous relationship with it in the form of fish & chips. But white fish doesn’t stop there, because of its versatility, white fish is used in an increasingly wide variety of healthy, balanced meals that are not only tasty and enjoyable but also help to ensure that the meal is satisfying with regard to its calorific value and levels of saturated fats.

The facts
- Its high protein content is believed to provide dieters with a feeling of fullness and satisfaction for longer periods of time.
- Its low energy value can help control calorie intake.
- White fish too contains Omega3 fatty acids, only in much smaller amounts than oily fish.
- It is a good source of essential vitamins and minerals like iodine and selenium.

White fish are:

Cod, Haddock, Plaice, Sole, Skate, Hake, Hoki, Monkfish, Parrot Fish, Pollack Sea Bass, Sea Bream, Red Snapper, Shark For full nutritional information and further technical information on all British Seafood products please telephone our Technical Division on 01527 830767

Ingredients - Serves 1

1 x Skinless & Boneless pieces Natural or
Dyed Smoked Haddock 120-130g
Olive Oil
Butter
Sea Salt & Cracked Black Pepper
Balsamic Vinegar
75g Whole Leaf Spinach
1 x bunch Plum Tomatoes on the Vine (4-5 tomatoes)
2-3 Whole cloves Garlic

Rarebit Mix - Serves 2

13g Butter
50ml Brown Ale
25ml Milk
88g Strong Cheddar Cheese
13g Plain Flour
¼ tspn English Mustard
8ml Worchester Sauce
1 x Egg yolk

Method

To make the Rarebit, gently melt the butter in a heavy based saucepan, then add the flour & mix well, reduce heat & cook out for 2-3 minutes until roux thickens. Gradually add the milk & ale whisking well to get rid of any lumps, add the grated cheese, mustard, Worchester sauce & egg yolks. Decant Rarebit mixture into a container & allow to cool thoroughly before using.

Place the Smoked Haddock on a lightly oiled baking sheet, on the same baking sheet, place the Vine Plum Tomatoes, seasoned with olive oil, sea salt, cracked black pepper, balsamic vinegar & whole unpeeled cloves of garlic.

Top piece of Smoked Haddock with approximately 60g of fully chilled Rarebit Mix, & spread out slightly.

Put baking sheet in pre heated oven at 180 degrees & cook for approximately 5-6 minutes, until Rarebit mix in evenly spread over the Haddock & lightly browning on top, Vine Plum Tomatoes & garlic should be tender to the touch

In a very hot pan quickly wilt the Whole Leaf Spinach with olive oil, sea salt, cracked black pepper, & butter.