Zesty haddock with crushed potatoes & peas

Zesty haddock with crushed potatoes & peas

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(48 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

    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

    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

    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

    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

    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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lidia_b
15th Feb, 2013
5.05
Very tasty, one of the best fish recipes I've tried. Will definitely make it again.
sllyst's picture
sllyst
5th Feb, 2013
4.05
Made a lovely low fat and healthy meal, would definitely make it again!
lindad4a
30th Jan, 2013
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
26th Jan, 2013
4.05
Lemon was overpowering, so would use less next time. Apart from that, was lovely, will cook again
philinbrighton's picture
philinbrighton
14th Jan, 2013
5.05
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
3rd Dec, 2012
5.05
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
18th Nov, 2012
4.05
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
10th Oct, 2012
5.05
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
1st Aug, 2012
4.05
Tasty and super quick.
colettesewell
19th Jun, 2012
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.

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