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

Nutrition per serving

  • kcal 305
  • fat 8g
  • saturates 1g
  • carbs 31g
  • sugars 2g
  • fibre 4g
  • protein 28g
  • salt 0.71g

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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