Smoked haddock & colcannon

Gluten Free
Health score
31%
Smoked haddock & colcannon
10 min.
2
270kcal

Suggestions

Ingredients

  • fillet haddock smoked
  • tablespoon milk good
  •  eggs 
  • 450 pumpkin puree mashed
  • handful chives snipped

Equipment

  • frying pan
  • microwave

Directions

  1. Lay the haddock fillets in a shallow microwaveable dish and pour the milk over to half cover. Cover with cling film and microwave on High for 4-5 mins until the haddock flesh flakes easily. Meanwhile, get a pan of water on for the eggs.
  2. Crack the eggs into the simmering water and poach for around 1-2 mins until the white is set, but the yolks are still soft.
  3. Remove the fish.
  4. Heat colcannon in the microwave according to pack instructions.
  5. Mix half the chives into the colcannon, then spoon it between two plates. Top with the haddock and eggs and scatter with the remaining chives.

Nutrition Facts

Calories270kcal
Protein52.93%
Fat19.26%
Carbs27.81%

Properties

Glycemic Index
55
Glycemic Load
0.15
Inflammation Score
-10
Nutrition Score
29.810869548632%

Flavonoids

Isorhamnetin
0.14mg
Kaempferol
0.2mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:270.32kcal
13.52%
Fat:5.83g
8.98%
Saturated Fat:2g
12.52%
Carbohydrates:18.96g
6.32%
Net Carbohydrates:12.38g
4.5%
Sugar:7.99g
8.87%
Cholesterol:256.38mg
85.46%
Sodium:438.74mg
19.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.07g
72.15%
Vitamin A:35450.46IU
709.01%
Selenium:58.6µg
83.71%
Vitamin B12:3.54µg
59.05%
Phosphorus:560.5mg
56.05%
Vitamin K:40.58µg
38.65%
Vitamin B6:0.69mg
34.29%
Vitamin B3:6.6mg
32.98%
Potassium:1027.59mg
29.36%
Fiber:6.57g
26.3%
Vitamin B2:0.43mg
25.42%
Vitamin E:3.62mg
24.13%
Magnesium:94.47mg
23.62%
Iron:4.22mg
23.44%
Vitamin B5:2.29mg
22.94%
Manganese:0.37mg
18.7%
Folate:70.18µg
17.55%
Copper:0.31mg
15.57%
Vitamin C:10.61mg
12.86%
Vitamin D:1.81µg
12.08%
Calcium:112.9mg
11.29%
Zinc:1.54mg
10.24%
Vitamin B1:0.11mg
7.42%