Zesty haddock with crushed potatoes & peas

Zesty haddock with crushed potatoes & peas

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(82 ratings)

Prep: 15 mins Cook: 20 mins


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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  • 600g floury potato, unpeeled, cut into chunks



    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



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

  • 1 tbsp capers, roughly chopped
    Capers in bowl



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

  • 2 tbsp snipped chives
  • 4 haddock or other chunky white fish fillets, about 120g each (or use 2 small per person)



    A white-fleshed salt water fish often compared with cod in flavour and texture. Found on the…

  • 2 tbsp plain flour
  • broccoli, to serve



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


  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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Lindsey Birrell
14th Apr, 2020
Delicious and fresh tasting. I don't normally like fried fish but loved this.
Rebecca F's picture
Rebecca F
21st Mar, 2020
I added leek to the mix, worked well
8th May, 2019
Tasty recipe, easy to make. Will try adding bit of roasted garlic to the potatoes next time.
4th Feb, 2019
Very tasty and easy recipe. Following on from other comments, I increased the quantity of sauce. Will definitely be making this again.
25th Jan, 2018
Just made this, with a few adaptations. I roasted the crushed potatoes in a little olive oil, gave a lovely crunchy texture. Instead of peas, I stir fried carrots,onions and cabbage, for more veggie goodness. Hubby loved it, so a happy house.
5th Jun, 2017
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.
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
29th May, 2015
Great recipe. It's quick and easy to make and tastes amazing!
27th Feb, 2014
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
21st Feb, 2014
Yum - really good, healthy and quick meal.


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