Zesty haddock with crushed potatoes & peas

Zesty haddock with crushed potatoes & peas

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(46 ratings)

Prep: 15 mins Cook: 20 mins

Easy

Serves 4
Being pushed for time doesn't mean you have to eat unhealthily, as this quick and low-fat fish supper proves

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal305
  • fat8g
  • saturates1g
  • carbs31g
  • sugars2g
  • fibre4g
  • protein28g
  • salt0.71g
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Ingredients

  • 600g floury potato, unpeeled, cut into chunks

    Potato

    po-tate-oh

    The world's favourite root vegetable, the potato comes in innumerable varieties. A member of…

  • 140g frozen peas
  • 2½ tbsp extra-virgin olive oil
  • juice and zest ½ lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 1 tbsp capers, roughly chopped

    Capers

    kay-per

    Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

  • 2 tbsp snipped chives
  • 4 haddock or other chunky white fish fillets, about 120g each (or use 2 small per person)

    Haddock

    haad-dok

    A white-fleshed salt water fish often compared with cod in flavour and texture. Found on the…

  • 2 tbsp plain flour
  • broccoli, to serve

    Broccoli

    brok-o-lee

    Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

Method

  1. Cover the potatoes in cold water, bring to the boil, then turn to a simmer. Cook for 10 mins until tender, adding peas for the final min of cooking. Drain and roughly crush together, adding plenty of seasoning and 1 tbsp oil. Keep warm.

  2. Meanwhile, for the dressing, mix 1 tbsp oil, the lemon juice and zest, capers and chives with some seasoning.

  3. Dust the fish in the flour, tapping off any excess and season. Heat remaining oil in a non-stick frying pan. Fry the fish for 2-3 mins on each side until cooked, then add the dressing and warm through. Serve with the crush and broccoli.

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Comments, questions and tips

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Comments (43)

georgelikescake's picture

I've just made this recipe and am so pleased I found it! I used new potatoes which were nice and fresh tasting, and didn't have any chives but I don't think that detracted from the recipe at all - absolutely delicious and definitely one I will be doing again!

clockworkhearts's picture
5

Great recipe. It's quick and easy to make and tastes amazing!

renata_kasprzak@o2.pl's picture
5

Quick and very delicious
I used the sweet potatoes instead of white. The mixture of great colours on the plate! Fantastic dressing for any white fish.
5 stars

Rosalie411's picture

Yum - really good, healthy and quick meal.

cshobbs's picture

Excellent.
I used river cobbler fillets, and added wholegrain mustard and goat's cheese to the crush.

frederico11's picture
5

I've made this a few times now and it never disappoints. Last time I used cod instead of haddock, and served with sweet potato mash and flower sprout (new favourite veg). Yum! Served with potatoes and peas is just as nice.

finleyclw's picture

This is honestly divine. I was a little sceptical (I think because it seemed to easy) but the dressing is stunning - make as much of it as you can! You can always switch round the veg too, but I think the dressing is something I will be repeating a lot!

rosy11's picture
4

Really nice midweek meal! The sauce is gorgeous although I was cooking for 2 and doubled the quantity which was just enough! I would recommend doing 4x the amount if I was cooking for 4! Apart from that, so quick, easy and healthy and prefect with a glass of white wine

princess_lush's picture
4

Easy and delicious! I think I might double the dressing next time too, only because it was sooo tasty!

lidia_b's picture
5

Very tasty, one of the best fish recipes I've tried. Will definitely make it again.

sllyst's picture
4

Made a lovely low fat and healthy meal, would definitely make it again!

lindad4a's picture

Loved this! I was making it for two but, having read all the comments above, made sauce for four... and still we could have done with more! I'm not overly keen on capers so mixed a good teaspoon of caper paste with the lemon juice and olive oil. I also used spring onions in preference to chives. Very simple. Very tasty. Clean plates. A winner!

nikki1460's picture
4

Lemon was overpowering, so would use less next time.
Apart from that, was lovely, will cook again

philinbrighton's picture
5

I loved this. Very good diet dish. I replaced the chives with some finely chopped shallot (which I let soften in the vinegarette for a few minutes to soften). I've always struggled to like haddock, generally eating it because it's low fat, but this was yummer-roo!

just_t's picture
5

I made this for my 5 and 4 year olds and they LOVED it (and the 5 year old generally groans when I say I'm making fish). Really tasty. Really fast & easy!

jorgan's picture
4

Quick and easy to cook and was enjoyed by family. Doubled the sauce and think potato/pea crush would benefit from adding mint. Would be interested to try salmon as mentioned by another comment but would use less oil.

johnconnatty's picture
5

I served it with crushed potatoes and caramelised onions and rocket. The comments about sauce can't be right... increasing the quantities would overpower the fish.. This recipe was 100% perfect and so good that I actually bothered to register to be able to leave this comment.

I am very lucky that a guy in a van parks at the bottom of Victoria Road in Cambridge every Wednesday and supplies superb smoked haddock. Actually, everything his sells is superb and he should be knighted.

Again this recipe was superb and was the best haddock recipe I ever tasted!

lizzafezza's picture
4

Tasty and super quick.

colettesewell's picture

A really lovely, fresh dish. As other people have mentioned, the sauce did need to be doubled (we had the amount for two people, rather than the recommended four). Also was a little confused about what "warmed through" meant so we spread the dressing on the fish while it was cooking and it turned out really nice! Will definitely make again.

samanthaecclestone's picture
5

I didn't double the dressing as there was only two of us but if i was feeding more i would. This is so quick and easy to do. I did minted potatoes, peas, and veg instead of crushed potatoes. It's lovely and light. With the weather like it is 9very hat and sunny) it's perfect for tea time. Love it

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Questions (1)

EmiliaS's picture

could i bake the fish instead and how long would i have to do it for?

Tips (1)

jandc415's picture

1) Once the potatoes are cooked, you can keep them in the same saucepan to keep them warm but make sure they don't burn. Add a dash of wholegrain or coarse-grain mustard to add additional flavour if you like; and feel free to stir in a knob of butter prior to serving. Alternatively, mint in the potatoes would work well but obviously not mustard + mint.

2) The haddock really doesn't take long to cook. The natural tendency is to wait until it's cooked and then start plating up the potatoes: but the problem is that the fish will continue to cook while you're plating up (especially if you're doing a final stir of the potatoes!). So keep a good eye on the fish and have your plates ready to add the fillets as soon as they're ready.

3) You will probably find that your simmering potatoes stop simmering when you add the frozen peas. Don't bother waiting for the water to start boiling again to begin your "1 minute cooking-time" count. Instead, just take a pea out with a teaspoon and taste it to find out if it's cooked!

4) Yes, definitely increase the amount of dressing beyond the recipe's amounts.

5) I don't think the type of potato matters too much although purists will disagree. Don't stress about this too much! I also used smoked haddock instead of plain to add an additional flavour.

6) Additional vegetables / broccoli for serving aren't strictly necessary. Feel free just to serve the fish on top of the potato/pea mix.

7) Don't worry about the amount of chives you're adding (or perhaps reduce the amount from the recipe). They won't overpower any other flavours in the dish.

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