Haddock with courgettes recipe

  • Serves 4
  • 20 mins to prepare and 20 mins to cook
  • 317 calories / serving
  • Healthy
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Preheat the oven to 190°C.

Segment the oranges into a bowl, then finely chop the flesh. Cut 4 square sheets of nonstick baking paper, roughly 10 inch squared.

Sit the fish in the middle of the sheets of nonstick baking paper. Rub them all over with the olive oil, then pack the courgette and orange flesh neatly on top. Sprinkle over a little salt and some red peppercorns. Drizzle over the lemon juice.

Bring the edges of the paper up and around the mixture, creating a pocket. Seal the tops well by pinching the greaseproof paper together and folding over to make a seam. Place on baking trays and bake for 8-10 minutes until the fish is just cooked.

Remove from the oven and open the pockets carefully as the trapped steam will escape quickly. Allow them to cool for a minute before transferring the fish onto serving plates.

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  • Ingredients

  • 4 haddock fillets
  • 50ml olive oil
  • 1 large courgette, de-seeded and finely diced
  • 1tsp peppercorns
  • 2 oranges, pith and skin removed
  • juice of 1 lemon
  • salt
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  • Energy 1328kj 317kcal 16%
  • Fat 14.1g 20%
  • Saturates 2.1g 10%
  • Sugars 6.3g 7%
  • Salt 0.9g 15%

of the reference intake
Carbohydrate 6.3g Protein 40.1g Fibre 2.3g

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