Lemon Butter Haddock with Gingered Curry Collard Greens

September 26, 2018

I had fun creating this custom recipe for my Doctorate Program.   I hope you enjoy it!  

 

 

Prep Time: 15 Cook Time: 15   Serves: 2

 

Ingredients

 

For Olive Topping

½ c mixed pitted olives, cut in halves or quarters,

depending on size of olive

½ c. cherry tomatoes, cut is quarters

2 tsp. fresh rosemary, finely chopped

2 Tbsp. Extra virgin olive oil

Pinch of salt

For Haddock

10 oz. fresh, wild caught haddock

½ c. white wine

2 Tbsp. butter, salted

1 lemon, juice and zest

For Greens

1 large bunch Collard Greens, chiffonade or coarsely chopped (about 8 c. when chopped)

4” fresh turmeric root, finely minced

2” fresh ginger root, finely minced

2 Tbsp. EVOO

Pinch of Salt

Pepper to taste

Fresh rosemary for garnish

 

Method of preparation

  1. Pre-heat oven to 400 degrees F

  2. Begin by preparing the olive topping.  Cut the olives and tomatoes, combine them in a small mixing bowl.  Finely chop the fresh rosemary, add to olive and tomato mix.   Add 2 Tbsp. EVOO and a pinch of salt.   Mix all the olives, tomatoes, EVOO, salt and rosemary until evenly coated.   Add more salt to taste, if needed.  Loosely cover and set aside.

  3. Pat dry the haddock filets and place them in a glass, oven safe dish.   Top the haddock filets with white wine, the zest and juice of lemon and butter.   Place in oven and bake for 12-15 minutes until the haddock filet flakes apart.   Depending on the thickness of the filets, an adjustment in baking time may be required.   Be careful not to overcook the haddock.

  4. Heat 2 Tbsp. EVOO in a skillet over medium heat.  Add the minced turmeric and ginger root and sauté for 4-5 minutes until it is aromatic.   Add the collard greens and a pinch of salt.   Sauté for approximately 1 minute to lightly wilt the greens. 

  5. Place greens on plate, top with baked haddock.   Top the haddock with the olive mixture and garnish with a small sprig of rosemary

 

 

 

 

 

 

 

 

 

 

 

 

Nutritional Information: Per Serving (Carb Manager, n.d.)

Calories 700 Fat 53 grams Monounsaturated fats: 23.8 g Polyunsaturated fat 3.1 g Omega 3 fat: 0.2g Omega 6 fat: 0.6 g Protein 29 grams Carbohydrates 17 grams Fiber: 8.8 grams Vitamins and Minerals Calcium: 374 mg Iron: 1.5 mg Magnesium 84.5 mg Phosphorus: 389 mg Potassium: 925 mg Sodium 2566 mg Zinc 1/0 mg Copper 0.1 mg Selenium 38.9 mcg Vit A 507.9 mcg Vit B1 0.1 mg Vit B2 0.3mg Vit B3 6.2 mg Vit B5 0.5 mg Vit B6 0.7 mg Vit. B12 2.6 mcg Vit. C 72.7 mg Vit. D 0.7 mcg Vit. E 4.5 mg Vit. K 634 mcg Folate 214. 9 mcg Choline 44.2 mg

 

Notes (The World’s Healthiest Foods, n.d.)

  • Olives are a good source of monounsaturated fats and is a rich source of phytonutrients.

  • Tomatoes provide antioxidant and anti-inflammatory benefits.   Most known for its impact on the cardiovascular system, they offer phytonutrients including flavonoids, carotenoids, and saponins. 

  • Rosemary provides a pleasant fragrance and flavor to foods.  It can be beneficial to the immune system, circulation (including blood flow to the brain) and digestion, while also providing anti-inflammatory effects.  It is a good source of vitamin A.

  • EVOO is well documented for its anti-inflammatory properties and can be cardio protective.  It can be especially beneficial when combined with tomatoes to enhance the bioavailability of the carotenoids

  • Ginger is known for its anti-inflammatory and antioxidant effects.  It is commonly used to help in digestion. Ginger root can be peeled with a spoon.

  • Turmeric is known for its anti-inflammatory properties and is used to improve cognition, balance blood sugar and kidney function.   Use gloves when mincing the turmeric.  Turmeric can stain clothes, hands and surfaces.  Be sure to wipe it off any surfaces immediately to avoid staining. Turmeric root can be peeled with a spoon

  • Collard greens are part of the cruciferous vegetable family and are an excellent source of vitamin K, vitamin A, Vitamin C, fiber and calcium.   They can help detoxify the body, lower inflammation and provide antioxidants.   It is important not to overcook collard greens.

  • Haddock is a mild, white fish that provides a good source of protein while being low-calorie.  Like other cold water fish, haddock is a good source of omega 3 fatty acids, vitamin B6 and vitamin B12 and is beneficial for cardiovascular health.

 

Reference:

Carb Manager. (n.d.). Retrieved September 18, 2018, from https://app.carbmanager.com/food

 

The World's Healthiest Foods. (n.d.). Retrieved September 18, 2018, from http://www.whfoods.org/

 

 

 

 

 

 

 

 

 

 

 

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Kim Ross, MS, CNS, CDN, IFMCP

315-359-4142  |  941-234-0064

2602 Genesee St. Utica, NY 13502

1201 6th Ave W. Bradenton, FL 34205

Serving Central NY, the Mohawk Valley,

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