I had an urge for a creamy crab sauce. That’s what started it. Then, I realized I had to have the sauce with something. Enter the Haddock. Brushed lightly with lemon olive oil and baked at 350 degrees for 25 to 30 minutes, the Haddock is a perfect vehicle for the Crab sauce to enhance. You can put it on top of anything really (preferably fish) but I like the consistency of baked haddock to that’s my choice. The sauce is 296 calories per serving alone, so that’s why a light fish is necessary to keep those numbers down.

INGREDIENTS

2 tbsns butter
2 tbsns flour
2 green onions with about 2″ of green, thinly sliced
1 teaspoon parsley leaves chopped (or 1/2 tspn dried)
4 ounces lump crabmeat (I use canned but fresh would, of course, be better)
1/4 cup dry sherry
2 cups heavy whipping cream (or half and half if you think that’s too rich)
1/2 tspn cajun or creole seasoning. (sometimes I use a 1/4 tbsn of chili-flavoured olive oil)
1 tbsn tomato paste
salt and pepper to taste

METHOD

1. Melt the butter in a saucepan over low heat; stir in flour, onions, and parsley. Cook, stirring for 5 minutes
2.  Add the sherry and crabmeat to the flour mixture; gradually add the cream, stirring constantly. Stir in Cajun seasoning and tomato paste. Simmer for 5 minutes to reduce slightly.
3. Taste and adjust seasonings, adding salt and pepper, if necessary.
4. Arrange the haddock (or whatever) on a plate and pour sauce over top. Serve with rice or small baked potatoes. Garnish with parsley.

This and other recipes occasionally pop up in the Artichoke Hart series (available here), or the London Cartwright series (available here). Both chefs are fictional… the dishes are not.