Smoked Haddock Soufflé

Light, fluffy soufflés rarely fail to impress, yet they are surprisingly easy to make. This recipe uses the fish-poaching milk to make the soufflé base, and fresh herbs and chopped tomatoes are added for a lovely flavour. Serve straight from the oven, with a piece of crusty whole-wheat bread on the side.

Ingredients

2/3 lb (300 g) smoked haddock fillet
1 1/4 cups (300 mL) 1% milk
1 tsp (5 mL) butter
1 tbsp (15 mL) gratedParmesan cheese
1 tbsp (15 mL) fine dry bread crumbs
3 tbsp (45 mL) flour
3 eggs, separated
2 tomatoes, peeled, seeded, and diced
1 tsp (5 mL) grainy mustard
2 tbsp (25 mL) finely chopped parsley
2 tbsp (25 mL) finely snipped fresh chives
1 egg white
Pepper

Directions

Place the haddock and milk in a saucepan and heat until simmering. Simmer gently until the fish will just flake when tested with a fork, about 8 minutes. Remove the pan from the heat and leave the fish to cool in the milk. When the fish is cool enough to handle, remove it and flake the flesh, discarding the skin and bones. Set the poaching milk aside to cool.

Preheat the oven, with a metal baking sheet inside, to 375°F (190°C). Lightly grease a 6-cup (1.5 L) soufflé dish with the butter. Mix together the Parmesan and bread crumbs, and sprinkle over the bottom and side of the dish, turning the dish to coat evenly. Shake out any excess crumb mixture and reserve.

Mix the flour with a little of the reserved, cold poaching milk to make a smooth paste. Heat the remaining milk
in a small saucepan until almost boiling, then pour into the flour mixture, stirring constantly. Return to the pan and bring to a boil, stirring to make a thick sauce.

Pour the sauce into a large mixing bowl. Add the egg yolks, one by one, beating them thoroughly into the sauce. Stir in the flaked haddock, tomatoes, mustard, parsley and chives. Add pepper to taste.

In a clean, dry mixing bowl, whisk the 4 egg whites until stiff enough to hold soft peaks. Fold 1/4 of the whites into the sauce mixture to lighten it, then gently fold in the remaining whites.

Spoon the mixture into the prepared soufflé dish and sprinkle the top with the reserved Parmesan and bread crumb mixture. Set the dish on the hot baking sheet and bake until well puffed and golden brown, about 35 minutes. Serve immediately.

Preparation time 35 minutes; cooking time 35 minutes; serves 6

Variation: Mediterranean-style goat cheese soufflé
Place 1/2 cup (125 mL) sun-dried tomatoes in a small bowl and pour boiling water over to cover. Leave to soak for 30 minutes, then drain and finely chop. In Step 3, make the thick sauce base with 3 tbsp (45 mL) flour and 1 1/4 cups (300 mL) 1% milk. After beating in the egg yolks, add 1/3 cup (75 mL) light goat cheese and beat until smooth. Stir in the sun-dried tomatoes and the herbs, and season with salt and pepper to taste. Fold in the stiffly whisked egg whites, then spoon the mixture into the soufflé dish. Finish and bake as in the main recipe.

Nutritional information

Each serving provides: calories 160, calories from fat 45, fat 5 g, saturated fat 2 g, cholesterol 150 mg, carbohydrate 9 g, fibre 1 g, sugars 4 g, protein 20 g.

Choices per serving: Carbohydrate 1/2, Meats and Alternatives 3

Excerpted from Eat to Beat Diabetes, available now in the Best Health Store

 
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