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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samanthaecclestone
24th May, 2012
5.05
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
sarahandgavin
14th May, 2012
5.05
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
10th Jan, 2012
4.05
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
5th Jan, 2012
5.05
really tasty !!
ewalambe
2nd Nov, 2011
5.05
Delicious weekday dinner. I doubled the sauce recipe.
ewalambe
16th Sep, 2011
5.05
Delicious weekday meal. I took the advice of others and made extra dressing - definitely worth it.
princessdaisy's picture
princessdaisy
15th Sep, 2011
3.05
Quick and easy, just as described.
nisha83
7th Aug, 2011
5.05
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
24th Jun, 2011
5.05
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
23rd Jun, 2011
5.05
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.

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