"Like other fish, haddock is an excellent source of B-complex vitamins and essential trace minerals, including potassium, iron, phosphorus, copper, iodine, manganese, cobalt, and selenium," says Dr. Barry Sears in his book The Top 100 Zone Foods. Recent studies indicate that a meal or two of fish each week may also help reduce cholesterol levels. Like cod, its white-fish cousin, haddock contains a modest amount of heart-healthy Omega-3 fatty acids, though not nearly as much as salmon.
Haddock is an excellent source of dietary protein. It also contains a good deal of vitamin B12, pyridoxine, and selenium, and a healthy balance of sodium and potassium, with very little fat.
Preparation time: 25 minutes plus cooling and chilling time
Cooking time: 40 minutes
Ingredients
750g/1½ lb potatoes, peeled and quartered
500g/1lb skinned smoked haddock
50g/2oz butter, melted
1 x 85g/3oz pack watercress, finely chopped
2 eggs, beaten
200g/8oz natural dry breadcrumbs
3 tbsp oil
Method
Boil the potatoes in salted water until soft, drain well and mash. Leave to cool. Steam the smoked haddock for 8-10 minutes. Cool and flake, removing all the bones. Stir the smoked haddock flakes into the mashed potatoes. Add the melted butter and watercress and form into eight cakes on a well-floured board. Chill for 15 minutes.
Dip each cake into the beaten eggs, then the breadcrumbs and fry gently in hot oil for 3 minutes each side. Serve with a crisp mixed leaf and watercress salad.
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