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Haddock Bake

Preparation: 20 mins

Cooking: 40 mins

Serves 4, costs under £6.00

Ingredients

  • 2 Fillets Haddock Fillets (240g) (medium sized)
  • 3 Potatoes (600g) (large sized)
  • 1 Leek (160g)
  • 2 Cups Frozen Peas (200g)
  • ½ Reduced Salt Stock Cube (Vegetable or Chicken) (4g) (1/2 stock cube)
  • ¼ Pint Water (150ml)
  • 1 Pinch Ground Black Pepper (0)
  • 20 Tablespoons Reduced Fat Cheddar Cheese (200g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Preheat the oven to 190°C / 170°C fan oven / 360°F / gas mark 5. 
  2. Peel and slice the potatoes then boil until they soften, approximately 10 minutes.
  3. Meanwhile cut the fish into cubes and place in an oven proof dish. Wash and remove outer layer of leek and then slice finely. Add this along with the peas and black pepper.
  4. Dissolve the stock cube in boiling water and then pour over the fish and vegetables.
  5. Drain potatoes and arrange on top of the fish. Grate cheese and sprinkle on top of the potatoes.
  6. Bake in the oven for 30 minutes and then increase the heat to 230°C / 210°C fan oven / 450°F / gas mark 7. Serve once browned and crisp.

Nutritional Information


Per 100g
Per 358g serving (% ref. intake)

Energy Kcals
92.00
329.00 (16.00%)
Energy Kj
386.00
1382.00 (16.00%)
Protein
9.00g
32.20g
Total Fat
2.50g
9.00g (13.00%)
Saturated Fat
1.40g
5.00g (25.00%)
Carbohydrates
8.90g
31.90g
Total Sugars
0.80g
2.90g (3.00%)
NSP Fibre
1.40g
5.00g
Sodium
115.00g
412.00g
Salt
0.30g
1.10g (18.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.