Name: Zesty Haddock with Crushed Potatoes & Peas
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: British
Ingredients: 600g Floury Potatoes (e.g., Maris Piper or King Edward), unpeeled & chunked; 140g Frozen Peas; 2 ½ tbsp Extra-Virgin Olive Oil, divided; Juice & zest of ½ Lemon; 1 tbsp Capers, roughly chopped; 2 tbsp Fresh Chives, snipped; 4 Haddock Fillets (approx. 120g each), or other chunky white fish; 2 tbsp Plain Flour; To serve: Steamed Broccoli; To taste: Salt and Black Pepper

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Searching for a quick, healthy, and vibrant dinner that feels like a treat? Look no further! This zesty haddock recipe is a weeknight savior that brings fresh, Mediterranean-inspired flavors straight to your table in just 30 minutes.

Contents

Ingredients
Timing
Step-by-Step Instructions

Step 1: Boil the Potatoes and Peas
Step 2: Make the Zesty Dressing
Step 3: Coat and Fry the Fish
Step 4: Cook and Serve

Nutritional Information
Healthier Alternatives
Serving Suggestions
Common Mistakes to Avoid
Storing Tips
Conclusion
FAQs

Q1. Can I use frozen fish fillets?
Q2. I don’t like capers. What can I use instead?
Q3. Is this recipe suitable for kids?
Q4. Can I bake the fish instead of frying?

Zesty Haddock with Crushed Potatoes & Peas

Description
Ingredients
Instructions
Notes
Nutrition
Did you make this recipe?

We’re pairing succulent, flaky white fish with a rustic, comforting side of crushed potatoes and sweet peas, all tied together with a bright lemon and caper dressing. It’s a meal that proves healthy eating doesn’t have to be boring or time-consuming. Whether you’re cooking for a family or a simple dinner for two, this dish offers a perfect balance of texture and taste that will leave you feeling satisfied and energized. Let’s get cooking!

Ingredients

This recipe relies on fresh, quality ingredients to create a flavorful and wholesome meal.

Ingredient	Amount/Quantity
Floury Potatoes (e.g., Maris Piper or King Edward)	600g, unpeeled & chunked
Frozen Peas	140g
Extra-Virgin Olive Oil	2 ½ tbsp
Lemon	Juice & zest of ½
Capers	1 tbsp, roughly chopped
Fresh Chives	2 tbsp, snipped
Haddock Fillets (or other chunky white fish)	4 (approx. 120g each)
Plain Flour	2 tbsp
Broccoli	To serve

Timing

This meal is designed for efficiency, with components cooking simultaneously to get dinner on the table fast.

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes (Perfect for a quick weeknight dinner!)

Step-by-Step Instructions

Follow these simple steps to create a delicious and healthy seafood dinner.

Jelajahi

Step 1: Boil the Potatoes and Peas

Place the unpeeled potato chunks in a large pot and cover with cold water. Bring to a boil, then reduce the heat and simmer for about 10 minutes, or until the potatoes are tender when pierced with a fork.

Tip: Add the frozen peas to the pot for the final minute of cooking. This blanches them perfectly without losing their bright green color. Drain the potatoes and peas well, then return them to the pot. Roughly crush them together with a fork or masher (don’t mash until smooth; you want texture!). Stir in plenty of seasoning (salt and pepper) and 1 tbsp of olive oil. Cover to keep warm.

Step 2: Make the Zesty Dressing

While the potatoes are cooking, prepare the dressing. In a small bowl, whisk together 1 tbsp of olive oil, the lemon juice, lemon zest, chopped capers, and snipped chives. Season with a pinch of salt and pepper.

Actionable Tip: Taste your dressing! If it’s too tart, add a tiny pinch of sugar or a drop more oil to balance it out.

Step 3: Coat and Fry the Fish

Spread the plain flour on a plate and season it with salt and pepper. Pat the haddock fillets dry with kitchen paper, then dust them in the seasoned flour, shaking off any excess. Heat the remaining ½ tbsp of olive oil in a non-stick frying pan over medium-high heat.

Actionable Tip: A hot pan is key to preventing the fish from sticking and achieving a golden crust.

Step 4: Cook and Serve

Fry the haddock fillets for 2-3 minutes on each side, depending on thickness, until the fish is golden brown and flakes easily with a fork. Once cooked, remove the pan from the heat. Pour the prepared dressing over the hot fish in the pan, allowing it to warm through slightly for a few seconds.

Serve the zesty haddock immediately alongside the warm crushed potatoes and peas, with steamed broccoli on the side.

Nutritional Information

This is a light and healthy meal option. Values are per serving.

Calories: Approx. 350 kcal
Protein: 25g
Carbohydrates: 30g
Fat: 12g (Saturated: 2g)
Fiber: 6g
Sugar: 3g
Salt: 0.8g

Notable Benefit: Haddock is an excellent source of lean protein and Vitamin B12, while potatoes provide potassium and sustained energy.

Healthier Alternatives

This recipe is already quite healthy, but here are a few tweaks to suit different dietary needs:

Gluten-Free: Swap the plain flour for a gluten-free flour blend or cornstarch to dust the fish.
Lower Carb: Replace the potatoes with crushed celeriac or cauliflower mash for a lighter, low-carb option.
Dairy-Free: This recipe is naturally dairy-free!
Boost Omega-3s: Swap the haddock for salmon or trout for a boost of heart-healthy omega-3 fatty acids.

Serving Suggestions

This dish is a complete meal on its own, but here are a few ways to round it out:

Fresh Greens: A crisp green salad with a vinaigrette dressing pairs beautifully with the rich fish and potatoes.
Roasted Veggies: Instead of steamed broccoli, try roasting asparagus or cherry tomatoes alongside the fish for added flavor depth.
Crusty Bread: Serve with a slice of whole-grain bread to mop up any delicious lemon-caper juices.

Common Mistakes to Avoid

Overcooking the Fish: Fish cooks very quickly! Watch it closely; it’s done as soon as it turns opaque and flakes easily. Overcooked fish becomes dry and tough.
Mashing the Potatoes Too Much: The goal is “crushed,” not “mashed.” You want chunks of potato for texture, not a smooth puree.
Soggy Fish: Ensure the pan is hot before adding the fish, and don’t overcrowd the pan. This ensures a nice sear rather than steaming.

Storing Tips

Refrigerate: Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Reheat: Reheat gently in a microwave or, better yet, in a warm oven covered with foil to prevent the fish from drying out. The crushed potatoes can be reheated in a pan or microwave.
Freezing: Not recommended, as the texture of the cooked fish and potatoes may suffer upon thawing.

Conclusion

This Zesty Haddock with Crushed Potatoes & Peas is the perfect example of how simple ingredients can come together to create a meal that is both nourishing and delicious. The bright, tangy dressing elevates the mild white fish, while the rustic potatoes offer comfort in every bite. It’s a fuss-free dinner that you can feel good about serving any night of the week.

Ready to try this fresh and flavorful dish? We’d love to hear how it turned out! Leave a comment below and let us know if you made any swaps. Don’t forget to rate the recipe and subscribe for more healthy, easy dinner ideas!

FAQs

Q1. Can I use frozen fish fillets?

Yes, you can! Just ensure they are fully defrosted and patted very dry before dusting with flour and frying. Excess moisture will prevent browning.

Q2. I don’t like capers. What can I use instead?

If capers aren’t your thing, you can simply omit them or substitute with chopped green olives or even tiny diced gherkins for that salty, briny kick.

Q3. Is this recipe suitable for kids?

Absolutely! The flavors are mild and generally kid-friendly. If your kids are sensitive to “green bits,” you can serve the chives on the side or omit the capers from their portion.

Q4. Can I bake the fish instead of frying?

Yes. You can bake the flour-dusted fish on a greased baking tray at 200°C/400°F for about 10-12 minutes. It won’t be quite as crispy as pan-frying, but it’s a great hands-off alternative. Pour the dressing over after baking.