Lemon-ricotta pancakes with warm blueberries
Tender ricotta pancakes with warm blueberries and the fragrance of fresh lemon.
About 25 min · 415 kcal · 22 g protein per serving
Vegetarian
Haddock and spinach breakfast pot
Gently poached haddock with spinach and potatoes in a light milk broth.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the potatoes soften in 12 to 15 minutes in milk
- Confirm the fish flakes in 5 to 6 minutes
- Photograph the finished pot
- Time
- About 35 min
- estimated
- Serves
- 2
- see below
- Energy
- 315 kcal
- per serving
- Protein
- 32 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, milk.
Cooking steps
Warm the oil in a saucepan over medium heat. Add the onion and cook for 4 to 5 minutes, until soft but not coloured.
Add the potatoes and milk. Bring to a bare simmer and cook, uncovered, for 12 to 15 minutes, stirring now and then, until the potatoes are nearly tender. Keep the heat low; milk catches easily.
Lay the haddock on top, cover and cook gently for 5 to 6 minutes, until the fish flakes.
Cooked when: 63°C / 145°F, or until the flesh is opaque and flakes easily. A food thermometer is the reliable way to tell.
Stir in the spinach in handfuls and let it wilt, about a minute. Divide between two bowls and scatter with the chives.
The useful detail
Keep the milk at a bare simmer so it does not catch or split. A rolling boil breaks it and leaves grainy solids in what should be a smooth broth.
Make it work for you
One serving is Half the pan, a deep bowlful. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Cod instead of haddock
Larger, firmer flakes. The safe endpoint is the same.
Per serving: about 10 kcal more, about 2 g more protein, about the same fat.
Unsweetened soya milk
Slightly thinner broth.
Per serving: about 15 kcal less, about the same protein, about the same fat.
Allergens: Adds soya; removes milk.
Smoked haddock
The traditional choice, and much saltier. Nutrition is not recalculated; this recipe is calculated with fresh haddock.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A savoury fish breakfast, and one of the leaner dishes in the collection: haddock is a white fish, so nearly all of its energy is protein.
| Energy | 315 kcal |
|---|---|
| Protein | 32 g |
| Fat | 6 g |
| of which saturates | 2 g |
| Carbohydrate | 34 g |
| of which sugars | 9 g |
| Fibre | 5 g |
| Sodium | 430 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| potatoes | 250 g | FDC 170026Potatoes, flesh and skin, raw | 193 kcal | 5.1 g |
| milk | 260 g | FDC 171267Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 129 kcal | 8.5 g |
| haddock | 280 g | FDC 171964Fish, haddock, raw | 207 kcal | 45.7 g |
| spinach | 150 g | FDC 168462Spinach, raw | 35 kcal | 4.3 g |
| chives | 5 g | FDC 169994Chives, raw | 2 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 629 kcal | 64.4 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The potatoes soften further overnight.
- In the freezer
- The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Vanilla skyr with roasted pear and cardamom oats
Cool vanilla skyr, tender pear and a small scattering of fragrant oats.
About 35 min · 300 kcal · 22 g protein per serving
Vegetarian