My Account
Type or paste your list here. Each item should be on a new line e.g. Milk Bread Eggs

Martin's Pan-Fried Haddock With Crushed Potatoes and Peas

by Martin Shanahan

 

Haddock is great family crowd pleaser.

Preparation time
10 Minutes
 
Cooking time
15 Minutes
 

Ingredients

Serves 4 People

  • 600g potatoes, peeled and cut into chunks
  • 100g frozen peas
  • salt and pepper
  • 80g low-fat butter
  • 450g haddock, skinned and boned
  • 25g plain flour
  • 2 tbsp rapeseed oil
  • 1 lemon, juice only

Directions

1. Place the potatoes in a pot and cover with cold water. Bring to the boil, then reduce the heat to a simmer. Cook for 10 minutes, until tender, adding the peas for the final minute of cooking. Drain and roughly crush together, adding a good pinch of salt and pepper and half of the butter.

2. Dust the fish in the flour, tapping off any excess, and season with a pinch of salt and pepper. Heat the oil in a non-stick frying pan set over a medium–high heat. Fry the fish for 2 to 3 minutes on each side, until fully cooked, then add the remaining butter and the lemon juice.

3. Divide the fish between four plates and drizzle with the lemon butter pan sauce. Serve with the crushed potatoes and peas on the side.

Tip: Your friendly SuperValu fishmongers will be more than happy to skin and bone the fish for you.

High in IODINE: a mineral necessary for the production of thyroid hormones

Nutritional content per portion:

Energy: 389 kcals (19% of recommended intake)

Protein: 26.3g (53% of recommended intake)

Fat: 15.1g (22% of recommended intake)

Carbohydrate: 34.5g (13% of recommended intake)

 
Special Offer
Donegal Catch 4 Natural Haddock Fillets
1 in trolley
Remove?
1

Donegal Catch 4 Natural Haddock Fillets (380 Grams)

€5.00 €13.16 per kg
WAS 6.00, NOW 5.00, SAVE 1.00
Valid Nov 2nd - Nov 22nd
Special Offer
SuperValu Washed Rooster Potatoes
1 in trolley
Remove?
1

SuperValu Washed Rooster Potatoes (2 Kilogram)

€2.25 €1.13 per kg
WAS 2.99, NOW 2.25, SAVE 0.74
Valid Nov 9th - Nov 21st
SuperValu Garden Peas
1 in trolley
Remove?
1
Connaght Gold Low Fat Butter
1 in trolley
Remove?
1
SuperValu Plain Flour
1 in trolley
Remove?
1
Rapeseed Oil
1 in trolley
Remove?
1
SuperValu Lemon Net
1 in trolley
Remove?
1
Close
To ensure the best shopping experience, please use an up-to-date browser. Example: the latest versions of Chrome, Firefox, Safari or Microsoft Edge.