Smoked Haddock and Creamy Mustard Sauce
We all know the saying, “if it swims, it slims,” and this Smoked Haddock with Creamy Mustard Sauce is proof it’s true! It’s packed with flavour, super quick to make, and light enough to enjoy any night of the week.
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NutritionPer Serving
- Calories176
- Carbs9.9g
- Protein30g
- Fat1.8g
- Saturates0.4g
- Sugars8.2g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
This slimming-friendly Smoked Haddock with Creamy Mustard Sauce is full of flavour but still light on calories… what’s not to love?!
We often say, “if it swims, it slims,” but fish doesn’t have to be boring. This recipe proves the opposite is true, in fact! Our haddock is rich, tasty, and works with loads of different vegetables. We’ve gone with garden peas and a sprig of tenderstem here, but you can get creative with your fave veggies.
If you’re someone who likes a bit more heat in your mustard sauce, try adding extra mustard powder or a little sprinkle of cayenne. Another top tip: the sauce also goes really well with steak or chicken. Just cook the meat first and skip the step where the fish is poached in milk. Your plate is your oyster!
What diets is this Smoked Haddock and Creamy Mustard Sauce suitable for?
This Smoked Haddock and Creamy Mustard Sauce recipe is suitable for those following a gluten-free diet.
Remember to take extra care when you’re cooking for people with allergies. Use separate utensils, cookware, and preparation surfaces.
Do you need any special ingredients to make this Smoked Haddock and Creamy Mustard Sauce?
This Smoked Haddock and Creamy Mustard Sauce is dead easy to make, with no fancy kitchen gadgets. You’ll find everything on your local supermarket shelves.
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How many calories are in this Smoked Haddock and Creamy Mustard Sauce?
There are only 176 calories in one serving of this Smoked Haddock and Creamy Mustard Sauce, which means it falls into our Everyday Light category. These are all dishes under 400 calories, ideal for when you’re after a lighter bite (just like the category name suggests!), and they fit with diet plans like Weight Watchers if you’re calorie counting.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight, then you might want to adjust these slightly. You can read more about these recommendations on the NHS website.
Step 1
Bring the milk to a gentle simmer in a saucepan. Place the fish into the milk to poach, for around 4-6 minutes, until the fish is just cooked — you may need to cook this in batches. The time will depend on the thickness of your fish (thicker fillets may need a couple of minutes longer).
Step 2
Remove the fish gently from the milk and set aside. In a small bowl, add the cornflour. Mix with the cold water, and stir until smooth. Return the milk to a low heat, then add the cornflour mixture.
Step 3
Continue to stir. Add the mustard powder and wholegrain mustard, until the sauce thickens.
Step 4
Season to taste with salt and pepper. Return the fish to the sauce to cook for one more minute, then serve with your choice of accompaniments.
What could I serve with this Smoked Haddock and Creamy Mustard Sauce?
This Smoked Haddock and Creamy Mustard Sauce dish works really well with a range of accompaniments, we love it with any of the following:
How do you know when this Smoked Haddock and Creamy Mustard Sauce is cooked?
You should poach the fish in the milk for around 6 minutes, or until the fillet is just cooked — the timing of this will vary depending on the thickness of your fish.
You’ll need to cook the sauce until it’s rich and thick. Depending on how thick you like your sauce, simply adjust the amount of cornflour that you add — just remember to adjust the calories accordingly if you are counting.
As per UK food safety guidelines, always cook meat until it reaches 75ºC and stays at that temperature for at least two minutes. This is to keep you and whoever it is you’re cooking for safe.
How long can you keep this Smoked Haddock and Creamy Mustard Sauce in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you do allow any leftovers to cool, be sure to refrigerate in a container with a lid. You can keep leftovers of Smoked Haddock and Creamy Mustard Sauce in the fridge for approximately 3 days or so.
Can I freeze this Smoked Haddock and Creamy Mustard Sauce?
No, we wouldn’t recommend freezing this recipe.
How do I reheat this Smoked Haddock and Creamy Mustard Sauce?
From chilled: Place in a microwave-proof container with loosely fitting lid, and heat for 4-7 minutes — until piping hot.
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Smoked Haddock and Creamy Mustard Sauce
We all know the saying, “if it swims, it slims,” and this Smoked Haddock with Creamy Mustard Sauce is proof it’s true! It’s packed with flavour, super quick to make, and light enough to enjoy any night of the week.
-
Prep Time
5 MINS
-
Cook Time
15 MINS
- KCals 176
- Carbs 9.9G
Instructions
- Bring the milk to a gentle simmer in a saucepan. Place the fish into the milk to poach, for around 4-6 minutes, until the fish is just cooked. You may need to cook this in batches — the time will depend on the thickness of your fish (thicker fillets may need a couple of minutes longer).
- Remove the fish gently from the milk and set aside. In a small bowl, add the cornflour. Mix with the cold water, then stir until smooth. Return the milk to a low heat, and add the cornflour mixture.
- Continue to stir. Add the mustard powder and wholegrain mustard, until the sauce thickens.
- Season to taste with salt and pepper. Return the fish to the sauce to cook for one more minute, then serve with your choice of accompaniments.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
If you’ve made this Smoked Haddock and Creamy Mustard Sauce and loved it, let us know by sharing a photo and tagging us on Instagram or in our Facebook group!
12 comments
See what others have to say
MichelleWednesday 6th July 2022
Made this today for dinner. Absolutely delicious and so easy to prepare. Definitely will be having it again 😋
SharonThursday 7th July 2022
Hi Michelle, we’re so pleased to hear you enjoyed our Smoked Haddock and Creamy Mustard Sauce! Thanks for taking the time to let us know.
FionaFriday 17th January 2020
What a treat. So easy and delicious. Would definitely recommend.
Sharon FitzpatrickWednesday 13th May 2020
Hi Fiona, it’s great to hear your were so pleased with this recipe, thanks for taking the time to let us know!
RhiaSunday 1st September 2019
Would this work with unsmoked haddock?
Emma TThursday 19th September 2019
Hi Rhia,
Yes! You may need a little extra seasoning though ????
YvonneThursday 9th May 2019
I absolutely love the this recipe, having it again tonight with jersey royal potatoes and British asparagus – can’t get enough of in during the short season.
TillyTuesday 23rd April 2019
JUST COOKED THIS, IT WAS LOVELY , THANK YOU SO MUCH FOR SHARING X
JessicaSaturday 12th May 2018
Hi! This looks great!
I would like to try to recreate it for my mum’s birthday next weekend. What did you serve it with?
Thank!
BernadetteSunday 6th May 2018
Cooked this this evening for the hubby (i had the shepherds pie) asolutely devine
VickyTuesday 1st May 2018
Going to add this to my meal plan for next week – it looks like a great way to may blander white fish more interesting!
Also, I absolutely love those bowl / plates in the photos- would love to get my hands on some!
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