Zesty haddock with crushed potatoes and peas

Serves: people

This quick and healthy fish dinner is a good source of lean protein, fibre, lutein, vitamin A and iron. Make sure that the haddoc comes from an MSC certified and environmentally responsible source.

INGREDIENTS

4 haddock fillets you could also use pollock
600 g new potatoes
150 g fresh shelled peas
1 unwaxed lemon
2 tablespoons snipped chives
4 tablespoons olive oil
1 teaspoon capers
2 tablespoons plain flour
Sea salt
black pepper

INSTRUCTIONS

Wash the potatoes thoroughly. Put them into a saucepan, cover with cold water and bring to the boil. Turn the heat down and simmer for 10-15 minutes or until tender.
A couple of minutes before the end of cooking, add the peas.
Meanwhile prepare the dressing.
Chop the capers. Zest and squeeze the lemon. Wash and snip the chives.
Mix the capers, lemon and chives with 2 tablespoons olive oil, a little salt and a good grind of black pepper and set aside.
Rinse the fish and pat dry with kitchen paper. Dust with the flour.
Drain the potatoes and peas. Roughly crush together with a fork. Add a 1 tablespoon olive oil and a little salt and keep warm.
Heat 1 tablespoon of oil in a large non-stick frying pan. Add the haddock fillets and fry for 3 minutes on each side.
Add the dressing and warm through.
Serve the fish immediately with the crushed potatoes and peas.