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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catbail
5th Jun, 2017
5.05
Delicious and very easy. The first time I was cooking just for me, but still used all the dressing ingredients, and it needed it. Since then have cooked it for two, and so doubled up on the dressing - it needs it because it's so lovely. I've used the dressing on trout as well, just as good.
georgelikescake
11th Jul, 2016
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
clockworkhearts
29th May, 2015
5.05
Great recipe. It's quick and easy to make and tastes amazing!
renata_kasprzak...
27th Feb, 2014
5.05
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
21st Feb, 2014
Yum - really good, healthy and quick meal.
cshobbs
8th Feb, 2014
Excellent. I used river cobbler fillets, and added wholegrain mustard and goat's cheese to the crush.
frederico11
16th Jan, 2014
5.05
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
21st Jun, 2013
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
23rd May, 2013
4.05
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
29th Mar, 2013
4.05
Easy and delicious! I think I might double the dressing next time too, only because it was sooo tasty!

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EmiliaS
25th Nov, 2014
could i bake the fish instead and how long would i have to do it for?
jandc415
10th Jul, 2015
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.