Zesty haddock with crushed potatoes & peas
By Good Food
Being pushed for time doesn’t mean you have to eat unhealthily, as this quick and low-fat fish supper proves
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Prep:15 mins
Cook:20 mins
- Serves 4
- Easy
Nutrition per serving
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kcal 305
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fat 8g
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saturates 1g
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carbs 31g
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sugars 2g
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fibre 4g
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protein 28g
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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
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.
Meanwhile, for the dressing, mix 1 tbsp oil, the lemon juice and zest, capers and chives with some seasoning.
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.
