Lemon pollock with sweet potato chips & broccoli mash

Lemon pollock with sweet potato chips & broccoli mash

  • 1
  • 2
  • 3
  • 4
  • 5
(5 ratings)

Prep: 15 mins Cook: 35 mins


Serves 2

Fish and chips get a healthy makeover with a zesty caper dressing and minty mushy peas - replace with aubergine for a veggie option

Nutrition and extra info

  • Healthy
  • Gluten-free

Nutrition: per serving

  • kcal531
  • fat18g
  • saturates3g
  • carbs55g
  • sugars28g
  • fibre16g
  • protein30g
  • salt0.6g
Save to My Good Food
Please sign in or register to save recipes.


  • 2 garlic cloves

For the chips

  • 2 sweet potatoes (175g/6oz), scrubbed and cut into chips
    Sweet potatoes

    Sweet potato

    sweet po-tate-toe

    Sweet potatoes have a creamy texture and a sweet-spicy flavour that makes them ideal for savoury…

  • 2 tsp rapeseed oil, plus extra for the fish
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • ½ tsp smoked paprika

For the fish & dressing

  • 2 pollock fillets (about 100g/4oz each)
  • ½ unwaxed lemon



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

  • 2 tbsp extra virgin olive oil
  • 1½ tsp capers, rinsed and chopped
    Capers in bowl



    Capers are the small flower buds of the Capparis shrub that grows in the Mediterranean. As they…

  • 1 tbsp chopped dill

For the broccoli mash

  • 1 leek, chopped



    Like garlic and onion, leeks are a member of the allium family, but have their own distinct…

  • 4 broccoli spears (about 200g/7oz)



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

  • 85g frozen peas
  • handful mint



    There are several types of mint, each with its own subtle difference in flavour and appearance.…


  1. Heat oven to 200C/180C fan/gas 6. Finely chop the garlic, put half in a bowl for the dressing and set the rest aside for the chips. Toss the sweet potatoes with the oil and spread out on a large baking sheet. Bake for 25 mins, turning halfway through.

  2. Put the fish on a sheet of baking parchment on a baking sheet, brush with a little oil, then grate over the lemon zest and season with black pepper. Set aside.

  3. Boil the leek for 5 mins, then add the broccoli and cook for 5 mins more. Tip in the peas for a further 2 mins. Drain, return to the pan and blitz with a stick blender to make a thick purée. Add the mint, then blitz again.

  4. Meanwhile, toss the garlic and paprika with the chips and return to the oven with the fish for 10 mins. Add the olive oil to the garlic, with the capers and dill and 1 tbsp water. Serve everything together with the caper dressing spooned over the fish.

You may also like

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
8th Jun, 2015
This recipe is part of the Summer Diet 7 Day Plan. I was pleased to see that the diet offers a vegetarian alternative for every meal. But, really the vegetarian options are no more than an after thought. This lemon pollock recipe suggests substituting aubergine for fish. So no flavour and no where near as much protein. The caponata recipe suggests chick peas instead of lamb - but serve with roast potatoes. Why more carbs? It is really disappointing that a healthy diet regime could not have majored on vegetarian choices. Admittedly there are some - and those are good.
Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.
Want to receive regular food and recipe web notifications from us?