Smoked haddock with lentils and spinach
Smoked haddock is full of flavour, but low in fat and calories, which makes it ideal for healthy dinners, especially when served with nutrient-packed lentils, poached egg and spinach!
Each serving provides 305 kcal, 37g protein, 15.5g carbohydrate (of which 3.5g sugars), 9.5g fat (of which 2g saturates), 5.5g fibre and 1.5g salt.
Method
Heat the oil in a medium frying pan and cook the onion and celery for 3–4 minutes.
Add the garlic and lentils and cook for another minute.
Add 3 tablespoons of water and the spinach and cook for 5 minutes, adding more water if necessary.
Meanwhile, place the fish in a small frying pan, cover it with water and bring to the boil. Reduce the heat and simmer for 5 minutes, or until the fish is cooked.
Fill one-third of a small saucepan with cold water and bring to the boil. Crack the egg into a small bowl, then gently tip it into the simmering water. Lightly poach for 3–4 minutes. Remove with a slotted spoon and drain on kitchen paper.
To serve, spoon the lentils onto a plate, then top with the fish and poached egg.
Recipe Tips
To make this a 400kcal dish, increase the quantity of fish to 150g/5½oz and the lentils to 125g/4½oz.