Zesty haddock with crushed potatoes & peas

Zesty haddock with crushed potatoes & peas

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(46 ratings)

Prep: 15 mins Cook: 20 mins


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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  • 600g floury potato, unpeeled, cut into chunks



    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



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

  • 1 tbsp capers, roughly chopped



    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)



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

  • 2 tbsp plain flour
  • broccoli, to serve



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


  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 (43)

sarahandgavin's picture

I can only add another 5* rating...this recipe is so easy and absolutely delicious. My children aged 5 & 7 loved it. They call capers 'taste explosions'!

katmckee's picture

This was tasty and very low in fat for a main meal. Plenty of seasoning needed to prevent it from being bland. I used less lemon than stated as it was a little overpowering.

dominiczkasch's picture

really tasty !!

ewalambe's picture

Delicious weekday dinner. I doubled the sauce recipe.

ewalambe's picture

Delicious weekday meal. I took the advice of others and made extra dressing - definitely worth it.

princessdaisy's picture

Quick and easy, just as described.

nisha83's picture

Really tasty and surprisingly filling. Made double the amount of dressing as others have suggested and found it was just right. Used smoked haddock fillets which were nice.

melaniemcqueen's picture

Really good and simple to make. Made with spring onions instead of chives and new potatoes. As suggested by others, I doubled the dressing and we still wanted more, so will triple it next time!

frances46's picture

Easy, quick and a delicious way to fry haddock. I'm going to try it with pollock next time so it's a bit cheaper. I used new potatoes which crushed were really good.

lucyrumens's picture

Very tasty. I too used spring onions instead of chives because I couldn't be bothered to get ours from the bottom of the garden! But I think we prefer it with the onions, as there's a bit of crunch and they go well with the lemon. Will definately be repeating this one.

neha220381's picture

Which potatoes to use?

auntiebubble's picture

lovely. Definately double the dressing amount. Will be making again.

surf2garden's picture

I didn't have any flour so I used porridge oats instead - delicious! I agree with previous comments that more dressing needed (I used the stated quantity just for one person!) A lovely quick simple meal.

kplant1's picture

Needed more sauce, so I'd double it next time, but otherwise a really great meal.

sozzer99's picture

This was really good, I thought it would be very dry as the dressing is the only liquid but it was perfect. I used a lot of fresh herbs and they really brought out the flavours in the other relatively simple ingredients.

ambertuesday's picture

really nice, my husband cooked this last night with clear plates all round. Only complaint, like the others was that i felt it could do with more dressing. Will be making again.

dutchsmith's picture

I was very happy cooking this as a healthy mid week dinner for friends, lots of nice compliments!! Timings were accurate but I will make more dressing next time as it was barely enough for three of us let alone 4 :)

jollygiantswife's picture

I used Basa fillets instead of haddock (which I'd never tried before but would recommend!) The dressing was delicious and we all loved the crushed potatoes and peas... Would definitely make this again!!

annmucc's picture

I used cod rather than haddock, and spring onions rather than chives as that is what we had. I also added some mint to the potatoes (which turned out mashed rather than crushed – also I did have to cook them for longer than the 10minutes it says). I normally find eating fish like this a chore rather than something I enjoy. I really loved the dressing on this one, and made an otherwise quite bland-tasting fish taste great. An excellent mixture.

eleanormayo's picture

Made with cod instead of haddock, but really delicious.


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