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Smoked haddock crumble
A tasty one-pot meal that's easy to make and healthy to eat.
What you need
- 25 g butter
- 75 g plain flour
- 300 ml fish stock
- 150 ml white wine
- 1 bay leaf
- seasoning
- 125 g small broccoli florets
- 450 g smoked haddock fillets, skinned and boned
- for the topping
- 50 g butter, diced
- 50 g plain flour, sifted
- 50 g jumbo porridge oats
- 25 g grated parmesan cheese
- 45 ml chopped fresh parsley
Method
Preheat oven to 200°C.
Melt the butter in a pan. Add the flour. Cook over a gentle heat for 2-3 min. Remove from heat.
Gradually add the fish stock and wine, stirring constantly until you have a smooth sauce. Add the bay leaf. Return to the heat. Continue cooking on a gentle simmer for 3 min. Season well. Stir in the broccoli florets.
Place the fish in a buttered 1 1/5 litre (2pt) ovenproof dish. Pour over the sauce.
To make the topping: Rub the butter into the flour until mixture resembles breadcrumbs. Stir in the oats, Parmesan, chopped parsley and seasoning. Sprinkle over the fish and sauce.
Bake in the oven for 20-25 min until topping is crunchy and golden brown.
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Preparation 20 minutes Cook 20 minutes Total 40 minutes -
Energy 522 kcal/serving Fat 5.94 g/serving Carbohydrates 135.00 g/serving Glycaemic Index 62 Glycaemic Load 21.07 
Serving suggestion
Garnish with sprigs of fresh parsley, lemon and tomato slices.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2184 | 636 | 10475 | 8350 |
| Energy (kcal) | 522 | 152 | 2500 | 2000 |
| Protein (g) | 43.2 | 12.6 | ||
| Carbohydrate (g) | 34.2 | 9.98 | 345 | 275 |
| Fat (g) | 20.4 | 5.94 | 95 | 70 |
| Fat (saturated) (g) | 11.4 | 3.32 | ||
| Fibre (g) | 3.24 | 0.94 | ||
| Sodium (mg) | 1515 | 441 | ||
| Salt (equivalent) (g) | 3.79 | 1.10 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 445 | 129 | 800 |
| Vitamin B-12 (µg) | 2.69 | 0.78 | 1 |
| Vitamin B-6 (mg) | 0.94 | 0.28 | 2 |
| Vitamin C (mg) | 33.0 | 9.61 | 60 |
| Vitamin D (µg) | 14.0 | 4.08 | 266 |
| Vitamin E (mg) | 2.60 | 0.76 | 10 |
| Zinc (mg) | 1.70 | 0.50 | 15 |
| Calcium (mg) | 339 | 99.0 | 800 |
| Folate (mcg) | 146 | 42.6 | 200 |
| Iron (mg) | 6.70 | 1.95 | 14 |
| Magnesium (mg) | 116 | 33.9 | 300 |
| Niacin (mg) | 11.9 | 3.47 | 18 |
| Pantothenic acid (mg) | 1.00 | 0.29 | 6 |
| Riboflavin (mg) | 0.48 | 0.14 | 1.6 |
| Phosphorous (mg) | 543 | 158 | 800 |
| Thiamin (mg) | 0.59 | 0.17 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, bay leaf or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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