Zesty haddock with crushed potatoes and peas

Zesty haddock with crushed potatoes and peas
Zesty-Haddock-with-Crushed-Potatoes-and-Peas.jpg

Method

  1. Cover the potatoes in cold water in a pan, bring to the boil, then lower to a simmer. Cook for 10 mins until tender, adding the peas for the final minute of cooking.
  2. Drain and roughly crush together, season well and add 1 tbsp of the oil. Keep warm.
  3. For the dressing, mix 1 tbsp of the oil, the lemon juice and zest, capers and season.
  4. Dust the fish in the seasoned flour, tapping off any excess, and season. Heat the remaining oil in a non-stick frying pan.
  5. Fry the fish for 2-3 mins on each side until cooked, then add the dressing and warm through. Serve with the crushed potatoes and peas, and some steamed broccoli.

Recipe from BBC Good Food: Low-Fat Feasts, priced £4.99.

There's more recipes in every issue of Yours magazine, out every fortnight on a Tuesday.

 

Tip

Costs just £1.95 per serving

Ingredients

600g (1lb5oz) floury potatoes, unpeeled, cut into chunks
140g (5oz) frozen peas
Salt and pepper
2½ tbsp extra-virgin olive oil
Juice and zest ½ lemon
1 tbsp capers, roughly chopped
4 haddock or other chunky white fish fillets, about 120g (4½oz) each
2 tbsp seasoned plain flour
Steamed broccoli, to serve

Notes

Time: 20 minutes
Serves: 4
Nutrition: 305 Cals, 8g Fat, 1g Sat Fat