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Zesty haddock with crushed potatoes & peas

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

  • Prep: 15 mins
    Cook: 20 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 305
  • Carbohydrates 31
  • Saturated Fat 1
  • Sugar 2
  • Protein 28
  • Fat 8
  • Fibre 4
  • Salt 0.71

Nutrition per serving

  • Calories 305
  • Carbohydrates 31
  • Saturated Fat 1
  • Sugar 2
  • Protein 28
  • Fat 8
  • Fibre 4
  • Salt 0.71

Ingredients

  • 600g floury potatoes, unpeeled, cut into chunks
  • 140g frozen peas
  • 2½ 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

  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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