Seared Haddock with Horseradish Aioli
Ingredients:
AIOLI >>5 tbsp low-fat mayonnaise
2 tsp horseradish sauce
3/4 tsp lemon juice
1 garlic clove, minced
Black pepper
FISH>>>
1 tbsp Donegal Rapeseed Oil
4 Skinless haddock fillets, about 170g each
Black Pepper
100g dry breadcrumbs
2 handfuls of fresh parsley, chopped
juice of 1/2 lemon
Instructions
Preheat the oven to 220C/200C fan/gas mark 7.
Mix the aioli ingredients in a smal bowl and season with black pepper. Cover and refrigerate.
Heat the oil in a large, non-stick frying pan over a medium-high heat.
Pat the fish fillets dry with kitchen paper and season with black pepper.
When the pan is hot, cook the fillets for two minutes; be careful to not move them.
When they are nicely browned, flip the fillets and remove the pan from the heat. Transfer the fish to an ovenproof baking dish.
Spread the seared side of each fillet with some of the aioli mixture and then top with a layer of breadcrumbs.
Place the dish in the oven and bake for 5 minutes or until the fish is cooked through.
Meanwhile, combine the parsley leaves, lemon juice and two teaspoons of oil in a bowl.
When the fish is cooked, remove the pan from the oven and transfer the fillets to plates.
Top each with some of the parsley salad and serve warm.
Kcal
226 kcal per servingTop Tip
Skip the pan searing and bake on a lightly-oiled oven tray to reduce the fat content.
