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Haddock with sweet potatoes and rhubarb in orange maple sauce
Delicious, light fish stew. With sweet and sour flavors from orange juice, maple syrup, sweet potato and rhubarb. Which all combine beautifully with the mild taste of haddock. With some rosemary and paprika powder to complete it.
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 2 servings
Calories: 420 kcal
Course:
Dinner
Cuisine:
European
Ingredients
- 2 2 haddock fillets or cod (or 1 large)
- 2 2 pinches celtic sea salt
- 1 1 tsp dried thyme extra green herbs
- 2 2 sweet potatoes medium to large
- 2 2 dashes olive oil for baking
- 1 1 tsp dried oregano NO paprika powder or black pepper (nightshade and seeds)
- 6 6 stalks rhubarb
- ¼ ¼ tsp cinnamon
- 4 4 oranges
- 4 4 tbsp maple syrup
- 2 2 tsp dried rosemary or 2 large fresh sprigs
- 2 2 tsp paprika powder
- 2 2 pinches black pepper freshly ground
Instructions
- Peel the sweet potatoes and cut them into small cubes.
- If you eat a little fat: heat the skillet and add oil. Bake the cubes for 10 minutes on fairly high heat until brownish on all sides.
- Add the paprika powder, rosemary, black pepper and salt and fry for another minute.
- If you eat fatfree: steam the potatoes for 10.minutes. Then add potatoes into the skillet. And add the spices and herbs after adding the orange juice (next step).
- Squeeze an orange, making sure no seeds get into the juice. Pour the juice over the potatoes.
- Add the maple syrup. Stir briefly. Reduce the heat to low.
- Wash and cut the rhubarb into pieces. Add. Stir again.
- About 4 minutes after the rhubarb: place the fish in the sauce in such a way that it's covered with some of the sauce, potatoes and rhubarb.
- After 3 minutes, turn the fish over. Pour some sauce over it with a spoon.
- Let it simmer for another 3 minutes, still with the lid halfway on.
Cup of Yum
Notes
- Do not stir in between too much, then both the fish and the rhubarb will remain as whole as possible.
Nutrition Information
Calories
420kcal
(21%)
Carbohydrates
66g
(22%)
Protein
34g
(68%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Cholesterol
73mg
(24%)
Sodium
528mg
(22%)
Potassium
1771mg
(51%)
Fiber
10g
(40%)
Sugar
41g
(82%)
Vitamin A
10983IU
(220%)
Vitamin C
86mg
(96%)
Calcium
311mg
(31%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 420
% Daily Value*
| Calories | 420kcal | 21% |
| Carbohydrates | 66g | 22% |
| Protein | 34g | 68% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 73mg | 24% |
| Sodium | 528mg | 22% |
| Potassium | 1771mg | 38% |
| Fiber | 10g | 40% |
| Sugar | 41g | 82% |
| Vitamin A | 10983IU | 220% |
| Vitamin C | 86mg | 96% |
| Calcium | 311mg | 31% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.