Smoked haddock rarebit

By Sue Bedford (MSc Nutritional Therapy)

Haddock is a white fish and contains exceptionally high levels of iodine, a mineral that helps the thyroid gland secrete hormones. These hormones are essential for growth, development and a variety of metabolic processes in the body. Haddock is also a good source of protein and contains vitamin B12, pyridoxine and selenium. The fat in fish comes primarily from polyunsaturated fats called omega-3 fatty acids. All fin fish and shellfish contain some omega-3s, but fattier fish like salmon, herring and mackerel supply the richest amounts of it. Haddock provides healthy polyunsaturated fats and some omega 3 fatty acids too (but not as much as the fatty fish mentioned above).

Tomatoes are a great source of vitamin C, a potent antioxidant that has a variety of roles in the body, including immunological support, skin health, blood clot prevention, and prostate cancer protection. Tomatoes also contain Lycopene, which, combined with vitamin C, helps to protect the egg and sperm from oxidative stress produced by free radical damage. Lycopene is a carotenoid that occurs naturally. For many people, the tomato is the primary source of lycopene, but it is found in most pink and red fruits and vegetables in differing amounts. Carotenoids are potent antioxidants that give fruits and vegetables their red, yellow, and orange hues. They play a crucial function in protecting the body’s cells from the harm caused by free radicals.

Smoked haddock rarebit (serves 2)

250g smoked haddock fillets

170g grated cheese of your choice

80ml milk of your choice

1 large tomato sliced

1 tsp fresh chives chopped finely

1 tsp Worcestershire sauce

Pinch sea salt and pepper (optional)

Place the haddock into a pan and pour over the milk. Heat gently on a low heat for 3-4 minutes and then remove the haddock and fork into large chunks- discard the skin.

Mix together the Worcestershire sauce, chives, cheese, and seasoning. Pour the mixture over the haddock in the baking dish and place slices of tomatoes over the top. Place under the grill for 10-15 minutes until bubbling and slightly brown or into a preheated oven 180 degrees c for 10 mins. Enjoy on a piece of wholemeal seeded toast or sourdough.

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