Haddock in egg and lemon sauce

Haddock in egg and lemon sauce

6saves
50min


1 person made this

About this recipe: Steaming fish atop vegetables and then using the cooking liquid to make a sauce is a good way to retain water-soluble vitamins. Here a piece of haddock fillet is cooked with baby carrots and courgettes, and the stock is then used to make the classic Greek egg and lemon sauce called avgolémono. A herb pilaf completes the meal.

Norma MacMillan

Ingredients
Serves: 4 

  • 600 ml (1 pint) fish stock
  • thinly pared strip of lemon zest
  • 1 bay leaf
  • 250 g (8½ oz) baby carrots
  • 250 g (8½ oz) baby courgettes
  • 450 g (1 lb) piece of haddock fillet, skinned and cut into 4 portions
  • 2 tsp arrowroot
  • juice of 1 lemon
  • 1 egg
  • Fresh herb pilaf
  • 2 tsp extra virgin olive oil
  • 15 g (½ oz) butter
  • 225 g (8 oz) long-grain rice
  • 600 ml (1 pint) boiling water
  • 2 tbsp chopped fresh dill
  • 1 tbsp chopped parsley

Method
Prep:20min  ›  Cook:30min  ›  Ready in:50min 

  1. First, start making the pilaf. Heat the oil and butter in a heavy-based saucepan, add the rice and fry gently for 2–3 minutes or until translucent. Slowly pour in the boiling water. Stir, then cover with a tight-fitting lid. Cook over a very low heat for 10–15 minutes or until the water has been absorbed and the rice is tender.
  2. Meanwhile, put the fish stock in a saucepan with the lemon zest and bay leaf, and bring to the boil. Add the carrots, cover and simmer for 3 minutes. Add the courgettes. Place the haddock on top; it should be resting on the courgettes just above the stock. Cover and poach very gently for 7–8 minutes or until the fish is cooked through and the vegetables are tender.
  3. Lift the cooked fish and vegetables out of the pan using a draining spoon and place on a plate. Cover and keep warm. Strain the stock and reserve 150 ml (5 fl oz) for the sauce.
  4. Mix the arrowroot with the lemon juice in a small saucepan. Pour in the reserved stock and bring to the boil, stirring all the time until thickened.
  5. Whisk the egg in a bowl, then pour in the hot stock mixture in a thin, steady stream, whisking constantly. Return to the pan and whisk over a low heat for about 3 minutes or until the sauce is smooth and thick. Do not allow it to boil or the egg will curdle and spoil the texture. Season with salt and pepper to taste.
  6. Place the fish on warmed plates with the vegetables. Spoon over the sauce. Fluff up the rice with a fork to separate the grains, then stir in the dill, parsley, and seasoning to taste. Serve the pilaf with the fish.

Plus points

White fish such as haddock is an important source of good-quality protein, providing similar amounts to lean meat when judged on a weight for weight basis. * Rice is an important crop all round the world, the staple of the diet of millions of people. In addition to starchy carbohydrates, rice is a source of protein, though less than other cereals, and of most of the B vitamins. * Butter contains vitamins A, D and E. In contrast to other dairy products, it contains only a little calcium and no B vitamins.

Another idea

For poached chicken with egg and coriander sauce, remove the skin from a 1.35 kg (3 lb) chicken, then put it into a deep saucepan in which it fits comfortably. Add 1 halved onion, 2 bay leaves and ½ tsp salt. Pour in enough water to cover. Bring to the boil, then cover and simmer very gently for 45 minutes, regularly skimming any froth from the surface. Add 675 g (1½ lb) scrubbed baby potatoes and simmer for a further 5 minutes, then add 250 g (8½ oz) baby leeks, cut into 5 cm (2 in) pieces. Simmer for about 10 more minutes or until the chicken is cooked, and the potatoes and leeks are tender. Transfer the chicken and vegetables to a warmed serving platter and keep warm. Blend 2 tsp arrowroot with 1 tbsp lemon juice in a small pan. Stir in 5 tbsp dry white wine and 120 ml (4 fl oz) of the chicken stock. Bring to the boil, stirring until thickened. Pour the sauce over 1 beaten egg in a bowl in a steady stream, whisking constantly. Return to the pan and whisk over a low heat for about 3 minutes or until smooth and thick. Stir in 3 tbsp chopped fresh coriander. Carve the chicken and serve with the vegetables and sauce. This dish needs no other accompaniments.

Each serving provides

A, B6, B12, selenium * B2, C, niacin * B1, E, folate, calcium, copper, iron, potassium, zinc

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Reviews (1)

TheMarkOne
0

Took shortcuts. Don't bother - 11 Nov 2009

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