Looking for a delicious and healthy low-calorie fish dish? Try Icelandic Plokkfiskur, made with 100 grams of haddock, potatoes, onion, and flour. At just 104 calories per serving, it's an ideal meal option for those watching their figure.

Plokkfiskur is a traditional Icelandic dish that combines fresh fish with hearty potatoes and aromatic onions. It's a simple yet flavorful recipe that's been enjoyed by Icelanders for generations. Besides being delicious, Plokkfiskur is also a great source of nutrients, offering many health benefits.

In this article, we'll explore the ingredients in Plokkfiskur, the health benefits of haddock, potatoes, and onions, and provide tips on how to make your own low-calorie version of this classic Icelandic dish.

Delicious Icelandic Plokkfiskur

Plokkfiskur is a dish that's loved by Icelanders for its simple and comforting flavors. It's made with flaky haddock, tender potatoes, and caramelized onions, all combined with a creamy flour sauce. The result is a delicious and hearty dish that's perfect for a cozy dinner at home. To make Plokkfiskur, start by boiling the potatoes until tender. Then, sauté the onions in a pan until soft and fragrant. Add the haddock to the pan and cook until opaque. Finally, add the potatoes and flour to the pan and stir until everything is coated in the creamy sauce. Serve hot and enjoy!

A Low-Calorie Fish Dish

One of the best things about Plokkfiskur is that it's a low-calorie dish that's still filling and satisfying. In fact, a serving of Plokkfiskur made with 100 grams of haddock, potatoes, onion, and flour contains only 104 calories. This makes it a great meal option for anyone who's looking to eat healthy or lose weight. The low calorie count in Plokkfiskur is due to the fact that it's made primarily with lean protein and healthy carbs. The haddock is a great source of protein, while the potatoes provide complex carbs that keep you feeling full for longer. The onions add flavor and fiber, and the flour thickens the sauce without adding too many calories.

Ingredients of Plokkfiskur

To make Plokkfiskur, you'll need just a few simple ingredients. Here's what you'll need:

• 100 grams of haddock, skin removed
• 1 small onion, chopped
• 2 medium potatoes, peeled and cubed
• 1 tablespoon flour
• 1/2 cup milk
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons butter

Health Benefits of Haddock

Haddock is a white fish that's popular in many cuisines around the world. It's known for its mild flavor and delicate texture, and it's also a great source of protein and other important nutrients. One of the key benefits of haddock is that it's low in calories and fat, making it a great choice for anyone who's watching their weight. It's also rich in omega-3 fatty acids, which are essential for heart health and brain function. Haddock is also a good source of vitamin B12, which is important for energy and nerve function.

The Nutritional Value of Potatoes

Potatoes are a staple food in many parts of the world, and for good reason. They're delicious, versatile, and packed with nutrients. One medium-sized potato contains about 110 calories and is a good source of fiber, potassium, vitamin C, and vitamin B6. Potatoes are also a great source of complex carbs, which provide long-lasting energy and help keep you feeling full between meals.

The Benefits of Onions

Onions are a flavorful and nutritious vegetable that are used in a wide range of dishes around the world. They're also a great source of many important nutrients. One of the key benefits of onions is their high antioxidant content. Antioxidants are compounds that protect your cells from damage caused by inflammation and oxidative stress. Onions are also rich in vitamin C, vitamin B6, and potassium, all of which are important for good health. Plus, they add a depth of flavor to dishes like Plokkfiskur that can't be beat.

How Flour is Used in Plokkfiskur

Flour is a common ingredient in many recipes, including Plokkfiskur. It's used in this dish to create a thick, creamy sauce that coats the fish, potatoes, and onions. To use flour in Plokkfiskur, you'll mix it with a little bit of milk to create a slurry. This slurry is then added to the pan with the fish and vegetables, where it will thicken and create the sauce. Flour is a great thickener because it dissolves easily and has a neutral flavor, which won't interfere with the other ingredients in the dish.

Ways to Enjoy Plokkfiskur

Plokkfiskur is a delicious and versatile dish that can be enjoyed in many ways. Here are a few ideas:

• Eat it on its own as a low-calorie meal option
• Serve it with a side of bread or crackers for added texture
• Top it with shredded cheese for a bit of indulgence
• Make it ahead of time and reheat it for an easy lunch or dinner option

Healthy Alternatives to Traditional Plokkfiskur

If you're looking to make your own Plokkfiskur but want to keep it healthy, there are a few changes you can make to the traditional recipe. Here are some ideas:

• Use low-fat milk or almond milk instead of whole milk
• Skip the butter and use olive oil instead
• Use sweet potatoes instead of white potatoes for a boost of nutrients
• Use whole wheat flour instead of white flour for added fiber

Easy Plokkfiskur Recipe

Ready to make your own Plokkfiskur? Here's a simple and easy recipe to get you started:

1. Boil 2 medium-sized potatoes until tender, then drain and set aside.
2. Meanwhile, sauté 1 chopped onion in a pan with 2 tablespoons of butter until soft and fragrant.
3. Add 100 grams of haddock to the pan and cook until opaque and cooked through.
4. Add the potatoes to the pan with the haddock and onion, and stir to combine.
5. In a separate bowl, mix together 1 tablespoon of flour and 1/2 cup of milk to create a slurry.
6. Add the slurry to the pan with the fish and vegetables, and stir to combine.
7. Cook for a few minutes until the sauce has thickened, then serve hot and enjoy!