Zesty haddock with crushed potatoes & peas

Zesty haddock with crushed potatoes & peas

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(71 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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dutchsmith
23rd Feb, 2011
3.05
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
8th Feb, 2011
5.05
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
23rd Jan, 2011
4.05
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
23rd Jan, 2011
5.05
Made with cod instead of haddock, but really delicious.
jweg1210
22nd Jan, 2011
5.05
Made the salmon variation as suggested in the magazine - absolutely lovely.
tonykerr
19th Jan, 2011
5.05
Quick, easy and delicious, perfect midweek meal.
krissyb
17th Jan, 2011
5.05
This is lovely and makes a great light, midweek dinner.

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