Zesty haddock with crushed potatoes & peas

Zesty haddock with crushed potatoes & peas

  • Rating: 5 out of 5.89 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

Being pushed for time doesn't mean you have to eat unhealthily, as this quick and low-fat fish supper proves

  • Healthy
Nutrition: per serving
HighlightNutrientUnit
kcal305
fat8g
saturates1g
carbs31g
sugars2g
fibre4g
protein28g
low insalt0.71g
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Ingredients

  • 600g floury potato, unpeeled, cut into chunks
  • 140g frozen peas
  • 2 ½ tbsp extra-virgin olive oil
  • juice and zest ½ lemon
  • 1 tbsp capers, roughly chopped
  • 2 tbsp snipped chives
  • 4 haddock or other chunky white fish fillets, about 120g each (or use 2 small per person)
  • 2 tbsp plain flour
  • broccoli, to serve

Method

  • STEP 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.

  • STEP 2

    Meanwhile, for the dressing, mix 1 tbsp oil, the lemon juice and zest, capers and chives with some seasoning.

  • STEP 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.

Goes well with

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    Rating: 5 out of 5.89 ratings
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