A low-fat, high-protein & super-high-vitamin, delicate-tasting way to prepare Haddock or other ocean whitefish...
Haddock Algarve
1 T. Olive Oil
1 Large Chopped Onions
6 Minced Garlic Cloves
3 cups roughly chopped fresh Spinach (baby spinach best)
3 cups roughly chopped fresh Kale (baby Kale best)
1 pound Nonfat Cottage Cheese
1 teaspoon Cayenne
1 pat butter (just enough to grease baking dish)
1.5 pounds fresh Haddock (about two med. filets)
3 sliced Plum Tomatoes
1 teaspoon Basil
1 teaspoon Black Pepper
1 T. Tarragon
1) Sautée onion and garlic over med. heat in olive oil 10 minutes.
2) Add Spinach and Kale. Sautée 3 minutes, stirring constantly.
3) Thoroughly mix Cottage Cheese, cayenne, and spinach/onion mixture in a bowl.
4) Grease 9 x 12 baking dish. Layer Cheese/spinach mix in bottom; then place filets skin-side-down on top. Cover with sliced tomatoes. Sprinkle with Black pepper, basil, and tarragon.
5) Bake in low oven (about 300 degrees) for 30 minutes.
Makes two man-sized servings.
Nutritional Information Per Serving[/B
Calories 828.2
Total Fat 13.2 g
Saturated Fat 3.3 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 5.8 g
Cholesterol 282.8 mg
Sodium 1,606.1 mg
Potassium 2,628.5 mg
Total Carbohydrate 44.4 g
Dietary Fiber 8.4 g
Sugars 12.2 g
Protein 137.0 g
% Minimum Daily Requirements (based on 2000 cal diet, males)
Vitamin A 643.5 %
Vitamin B-12 110.0 %
Vitamin B-6 99.7 %
Vitamin C 185.6 %
Vitamin D 0.0 %
Vitamin E 18.8 %
Calcium 47.0 %
Copper 32.3 %
Folate 53.1 %
Iron 56.3 %
Magnesium 67.8 %
Manganese 90.3 %
Niacin 89.4 %
Pantothnic Acid 11.3 %
Phosphorus 118.3 %
Riboflavin 44.3 %
Selenium 237.4 %
Thiamin 26.0 %
Zinc 25.2 %
Haddock Algarve
1 T. Olive Oil
1 Large Chopped Onions
6 Minced Garlic Cloves
3 cups roughly chopped fresh Spinach (baby spinach best)
3 cups roughly chopped fresh Kale (baby Kale best)
1 pound Nonfat Cottage Cheese
1 teaspoon Cayenne
1 pat butter (just enough to grease baking dish)
1.5 pounds fresh Haddock (about two med. filets)
3 sliced Plum Tomatoes
1 teaspoon Basil
1 teaspoon Black Pepper
1 T. Tarragon
1) Sautée onion and garlic over med. heat in olive oil 10 minutes.
2) Add Spinach and Kale. Sautée 3 minutes, stirring constantly.
3) Thoroughly mix Cottage Cheese, cayenne, and spinach/onion mixture in a bowl.
4) Grease 9 x 12 baking dish. Layer Cheese/spinach mix in bottom; then place filets skin-side-down on top. Cover with sliced tomatoes. Sprinkle with Black pepper, basil, and tarragon.
5) Bake in low oven (about 300 degrees) for 30 minutes.
Makes two man-sized servings.
Nutritional Information Per Serving[/B
Calories 828.2
Total Fat 13.2 g
Saturated Fat 3.3 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 5.8 g
Cholesterol 282.8 mg
Sodium 1,606.1 mg
Potassium 2,628.5 mg
Total Carbohydrate 44.4 g
Dietary Fiber 8.4 g
Sugars 12.2 g
Protein 137.0 g
% Minimum Daily Requirements (based on 2000 cal diet, males)
Vitamin A 643.5 %
Vitamin B-12 110.0 %
Vitamin B-6 99.7 %
Vitamin C 185.6 %
Vitamin D 0.0 %
Vitamin E 18.8 %
Calcium 47.0 %
Copper 32.3 %
Folate 53.1 %
Iron 56.3 %
Magnesium 67.8 %
Manganese 90.3 %
Niacin 89.4 %
Pantothnic Acid 11.3 %
Phosphorus 118.3 %
Riboflavin 44.3 %
Selenium 237.4 %
Thiamin 26.0 %
Zinc 25.2 %
