Pan fried white haddock, or any white fish, is ideal providing you don’t drown it in oil. I’m amazed how little oil is required to “fry” food, if nothing else this has been a great learning from this project
Total calories 414 per serving
Fresh haddock, 170g
Unsalted butter, 5g
Sweet potato mashed, 223g
Olive oil, 2tsp
Brocolli florets 100g
Juice of half a lemon
Paprika and flour, 1/2 tsp of each
Super simple and healthy recipe and takes no time at all.
Chop the sweet potato into 1 inch cubes, add to cold salted water and bring to the boil. They don’t take long, maybe 10-12 minutes.
Try not to overcook sweet potato or they become soggy and lose a lot of flavour.
While the sweet potato is cooking place a non stick pan on a med/high heat. Sprinkle the fish with salt, flour and then paprika on both sides.
When the pan is hot add 1 tsp olive oil to one side of the fish, try and spread it across the whole of one side. Place the fish oil side down in the pan and add the other tsp oil to the side facing you.
The fish will take a few mins each side so while it cooks on the first side, test the sweet potato, if cooked drain and mash. Add the butter and beat with a wooden spoon, put a lid on and set aside.
Turn the fish over after 4-5 minutes, if you look at the side of the fish it should be white about half way up.
Now you are almost done, I like to save on washing up. Plate the sweet potato on a plate, clean the pan and fill with boiling water from a kettle with added salt, put the brocolli in and cover.
When the fish has had 3 minutes on the other side turn down the heat and add the lemon juice, leave for 30 secs then put the fish on the plate with the sweet potato.
Drain the brocolli and your done, no mess, super healthy pan fried haddock with healthy vegetables and only 20 minutes from fridge to plate.