Carb-Wise: Seared Haddock with Creamy Spring Pea Sauce
Roasted Butternut Squash
Cooking time
20 minutes
Servings
2/4
Calories
570 /serving
When it comes to preparing this delectable low-carb meal, you’ll want to get haddock in the act! It’s as simple as pan-cooking the generous fillets until opaque and thickly flaky. They rest on a gorgeous selection of spring-minded vegetables, like string peas and green peas, along with cubes of roasted butternut squash for colour contrast. In a buttery cream sauce, with a scattering of chives, supper has got you hook, line and sinker.
We will send you:
- 2 Haddock fillets
- 100g Sugar snap peas (or snow peas)
- 1 Bunch of chives (or garlic chives)
- 300g Diced butternut squash
- 2 Garlic cloves
- 200g Green peas
- 30g Vegetable demi-glace
- 90ml Heavy cream
- 6g Fisherman’s Fave spices (brown sugar, lemon pepper, fennel, rosemary, dill, red bell pepper, sunflower oil)
Contains: Haddock, Milk
You will need:
Large pan (non-stick if possible)
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
2 or 4 tbsp Butter
Large pan
Total Fat
33 g
Saturated Fat
18 g
Sodium
620 mg
Total Carb
28 g
Sugars
15 g
Protein
33 g
Fibre
8 g
Preparation
Roast the squash
Preheat the oven to 450°F. On a lined sheet pan, toss the squash with a drizzle of oil, ⅓ of the spices and S&P. Roast, stirring halfway, 15 to 18 min., until browned and tender.
Mise en place
Meanwhile, remove the stem ends of the string peas; pull off the tough string that runs the length of each pod. Cut each pod into thirds. Mince the garlic. Thinly slice the chives.
Cook the haddock
In a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Pat the haddock* dry with paper towel; season with ½ the remaining spices and S&P. Cook, 2 to 3 min. per side, until golden brown and cooked through.
Sauté the vegetables & make the sauce
In a second large pan, heat 2 tbsp butter (double for 4 portions) on medium-high. Sauté the garlic, 30 sec. to 1 min., until fragrant. Add the string peas, green peas, remaining spices and S&P. Sauté, 1 to 2 min., until softened. Add the cream, demi-glace and ½ cup water (double for 4 portions); bring to a boil. Reduce the heat to simmer and cook, stirring frequently, 2 to 3 min., until thickened. Add ½ the chives; stir well.
Finish & serve
To the pan of vegetables and sauce, add the squash; stir well. Divide the vegetables and sauce between your plates. Top with the haddock. Garnish with the remaining chives. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
