Description
Searching for a quick, healthy, and vibrant dinner that feels like a treat? This zesty haddock recipe is a weeknight savior that brings fresh, Mediterranean-inspired flavors straight to your table in just 30 minutes. 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.
Ingredients
- 600g Floury Potatoes (e.g., Maris Piper or King Edward), unpeeled & chunked
- 140g Frozen Peas
- 2 1/2 tbsp Extra-Virgin Olive Oil, divided
- Juice & zest of 1/2 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
Instructions
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- Boil Potatoes and Peas: Place the potato chunks in a large pot, cover with cold water, and bring to a boil. Simmer for about 10 minutes until tender. Add the frozen peas for the final minute of cooking.
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Crush: Drain the vegetables well and return to the pot. Roughly crush them with a fork or masher (keep it rustic, not smooth!). Stir in plenty of seasoning and 1 tbsp of olive oil. Cover to keep warm.
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Make the Dressing: In a small bowl, whisk together 1 tbsp olive oil, lemon juice, lemon zest, chopped capers, and snipped chives. Season with a pinch of salt and pepper.
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Coat and Fry Fish: Spread the flour on a plate and season with salt and pepper. Pat the haddock fillets dry, then dust in the flour, shaking off excess. Heat the remaining ½ tbsp olive oil in a non-stick pan over medium-high heat.
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Cook and Serve: Fry the haddock for 2-3 minutes on each side until golden and flaky. Remove from heat. Pour the dressing over the hot fish in the pan to warm it slightly. Serve immediately with the crushed potatoes, peas, and broccoli.
Notes
- Texture is Key: Don’t mash the potatoes until smooth! You want a rustic texture with chunks of potato and whole peas.
- Hot Pan: Ensure your pan is hot before adding the fish to prevent sticking and to achieve a nice golden crust.
- Taste the Dressing: If the dressing tastes too tart, you can balance it with a tiny pinch of sugar or a drop more oil.
- This recipe is pescatarian-friendly — vegetarian with seafood.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course, Dinner, Healthy
- Method: Pan-Frying, Boiling
- Cuisine: British, Mediterranean-Inspired
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 3 g
- Sodium: 0.8 g (Salt)
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 6 g
- Protein: 25 g
- Cholesterol: 60 mg
