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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


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


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)

Donegal Catch 4 Natural Haddock Fillets
1 in trolley
Only €2
SuperValu Washed Rooster Potatoes
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SuperValu Washed Rooster Potatoes (2 Kilogram)

€2.00 €1.00 per kg
WAS 2.99, NOW 2.00, SAVE 0.99
Valid Jul 12th - Jul 24th
SuperValu Garden Peas
1 in trolley
Connacht Gold Low Fat Butter
1 in trolley
SuperValu Plain Flour
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Only €3.50
Newgrange Gold Rapeseed Oil
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Newgrange Gold Rapeseed Oil (500 Millilitre)

€3.50 €7.00 per litre
WAS 4.95, NOW 3.50, SAVE 1.45
Valid Jul 5th - Jul 25th
SuperValu Lemon Net
1 in trolley
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