Smoked Haddock and Creamy Mustard Sauce

  • 5MINS
  • 15MINS
  • 183KCAL

This slimming friendly Smoked Haddock and Creamy Mustard Sauce feels so indulgent but without all the calories and Points that you might expect! 

Easy Peasy Smoked Haddock and Creamy Mustard Sauce pinchofnom.com
4

NutritionPer Serving

  • Calories183
  • Carbs9g
  • Protein28g
  • Fat1g
  • Saturates0.4g
  • Sugars9g

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 and Creamy Mustard Sauce dish feels so indulgent but without all of the calories and Points that you might expect!

We often say, ‘if it swims, it slims’, but fish doesn’t have to be boring!  This Smoked Haddock and Creamy Mustard Sauce is rich, full of flavour and can be served with loads of different vegetables.

If you prefer an extra kick to your mustard sauce then you can add some extra mustard powder or even a little sprinkle of cayenne pepper.  The sauce also works really well with steak or chicken – just cook the meat first and miss out the part of the recipe that poaches the fish in milk!

What diets is this Smoked Haddock and Creamy Mustard Sauce suitable for?

This Smoked Haddock and Creamy Mustard Sauce recipe can be made dairy free as long as you swap out the following ingredients for dairy free versions; 

  • Skimmed milk

This recipe is also gluten free!

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Smoked Haddock and Creamy Mustard Sauce recipe?

  • You need to count 4 Points per portion of this Smoked Haddock and Creamy Mustard Sauce recipe if you’re on WW Green. 
  • You need to count 3 Points per portion of this Smoked Haddock and Creamy Mustard Sauce recipe if you’re on WW Blue.
  • You need to count 3 Points per portion of this Smoked Haddock and Creamy Mustard Sauce recipe if you’re on WW Purple.

Do you need any special ingredients to make this Smoked Haddock and Creamy Mustard Sauce?

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This Smoked Haddock and Creamy Mustard Sauce recipe is really simple to make – you’ll need a large, heavy bottomed saucepan like this one from Amazon.

You’ll also need a whisk like this one which you can also get from Amazon! This whisk by Joseph Joseph is particularly fab as it has two settings and is really stylish!

How many calories are in this Smoked Haddock and Creamy Mustard Sauce?

There are 183 calories per portion in this Smoked Haddock and Creamy Mustard Sauce, which means it falls into our Everyday Light category. 

This Smoked Haddock and Creamy Mustard Sauce dish is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers. 

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.

Instructions

Step 1

Place the fish into the milk to poach for around 6 minutes until the fish is just cooked. The time will depend on the thickness of your fish, thicker fillets may need a couple of minutes longer.

Step 2

In a small bowl, add the cornflour and mix with a little drop of water for form a thin liquid. Return the milk to a low heat and whisk the cornflour liquid in.

Step 3

Season the sauce with salt and pepper.

Step 4

Return the fish to the sauce for 1 minute and 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 and in particular the following:

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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 thickened.  If you prefer a thinner or thicker sauce then simply adjust the amount of cornflour that you add – just remember to adjust the calories and Points accordingly.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family 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 allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill.  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

This slimming friendly Smoked Haddock and Creamy Mustard Sauce feels so indulgent but without all the calories and Points that you might expect! 
  • Prep Time
    5 MINS
  • Cook Time
    15 MINS
  • KCals 183
  • Carbs 9G
WW Points
  • 4 Green
  • 3 Blue
  • 3 Purple

Ingredients

  • 4 large smoked haddock fillets
  • 700 ml skimmed milk
  • 1 tsp wholegrain mustard
  • 1 tbsp cornflour
  • 2 tsp mustard powder

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  1. Bring the milk to a gentle simmer in the saucepan. Place the fish into the milk to poach for around 6 minutes until the fish is just cooked. The time will depend on the thickness of your fish, thicker fillets may need a couple of minutes longer.
  2. Remove the fish gently from the milk and set aside. In a small bowl, add the cornflour and mix with a little drop of water to form a thin liquid. Return the milk to a low heat and whisk the cornflour liquid in.
  3. Continue to whisk gently. Add the mustard powder and whole grain mustard until the sauce thickens. If you prefer a thicker or thinner sauce then add more or less cornflour - just change the Points and calories etc accordingly. Season the sauce with salt and pepper.
  4. Return the fish to the sauce for 1 minute and serve with your choice of accompaniments.

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9 comments

See what others have to say

FionaFriday 17th January 2020

What a treat. So easy and delicious. Would definitely recommend.

Reply

    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!

    Reply

RhiaSunday 1st September 2019

Would this work with unsmoked haddock?

Reply

    Emma TThursday 19th September 2019

    Hi Rhia,

    Yes! You may need a little extra seasoning though ????

    Reply

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.

Reply

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