Zesty Haddock With Crushed Potatoes Peas Recipes

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ZESTY HADDOCK WITH CRUSHED POTATOES & PEAS



Zesty haddock with crushed potatoes & peas image

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

Provided by Good Food team

Categories     Dinner, Main course

Time 35m

Number Of Ingredients 9

600g floury potato, unpeeled, cut into chunks
140g frozen peas
2 ½ 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

Steps:

  • 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.

Nutrition Facts : Calories 305 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 31 grams carbohydrates, Sugar 2 grams sugar, Fiber 4 grams fiber, Protein 28 grams protein, Sodium 0.71 milligram of sodium

BAKED HADDOCK



Baked Haddock image

Haddock (or other white fish) is lightly breaded and baked. Parmesan adds a nice flavor. Quick and easy to prepare, it's a nice alternative to deep frying.

Provided by linda

Categories     Seafood     Fish

Time 25m

Yield 4

Number Of Ingredients 7

¾ cup milk
2 teaspoons salt
¾ cup bread crumbs
¼ cup grated Parmesan cheese
¼ teaspoon ground dried thyme
4 haddock fillets
¼ cup butter, melted

Steps:

  • Preheat oven to 500 degrees F (260 degrees C).
  • In a small bowl, combine the milk and salt. In a separate bowl, mix together the bread crumbs, Parmesan cheese, and thyme. Dip the haddock fillets in the milk, then press into the crumb mixture to coat. Place haddock fillets in a glass baking dish, and drizzle with melted butter.
  • Bake on the top rack of the preheated oven until the fish flakes easily, about 15 minutes.

Nutrition Facts : Calories 325.2 calories, Carbohydrate 17 g, Cholesterol 103.3 mg, Fat 15.7 g, Fiber 0.9 g, Protein 27.7 g, SaturatedFat 9.1 g, Sodium 1565.2 mg, Sugar 3.5 g

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