Baked Lemon & Dill Haddock with Crushed Peas & Potatoes

Ingredients

• Fish
• 4 haddock fillets (skinless) +
  Healthier choice

  Choose sustainably sourced haddock — MSC-certified where available. Haddock is a lean white fish similar to cod but with a slightly sweeter, more delicate flavour.

  ✕ Avoid: smoked haddock for recipes calling for fresh (too strong), battered or breaded fish, dyed haddock (bright yellow colour indicates artificial colouring).
• 25g butter
• 1 lemon, juiced and zested
• Fresh dill, chopped
• Salt and black pepper, to taste +
  Healthier choice

  Salt: Plain table salt is often the cleanest option. Himalayan salt contains heavy metals; sea salt contains microplastics. The trace minerals in "premium" salts are nutritionally meaningless. UK: most table salt is pure with no anti-caking agents. US: look for brands without sodium aluminosilicate.

  Pepper: Use whole peppercorns in a grinder. Pre-ground loses piperine rapidly. Tellicherry peppercorns have higher piperine and better flavour.

  Best pick: Additive-free table salt + whole Tellicherry peppercorns in a grinder.
• Crushed Peas
• 300g frozen peas
• A few fresh mint leaves
• 1 tbsp olive oil +
  Healthier choice

  Choose extra virgin olive oil, cold-pressed. EVOO retains polyphenols and antioxidants lost in refined oils. Quality EVOO is stable at oven temperatures up to 240°C — the low smoke point myth has been debunked by peer-reviewed research.

  Look for: a harvest date within 12–18 months, single-origin, and dark glass packaging.

  Best pick: Greek Koroneiki, Spanish Picual, or Italian Coratina — all high in polyphenols.

  ✕ Avoid: "light" olive oil (refined), "olive oil blend" (seed oil mix), clear plastic bottles, and all vegetable/seed oils.
• Carbs
• 400g new potatoes

Method

1. Preheat your oven to 200°C fan. Boil the new potatoes in salted water for 15–18 minutes until tender.

2. Place the haddock fillets on a lined baking tray. Top each with a knob of butter, lemon zest, a squeeze of lemon juice, chopped dill, salt, and pepper. Bake for 12–15 minutes until the fish flakes easily.

3. Boil the peas for 3 minutes, drain, and roughly crush with a fork. Stir in a knob of olive oil, the mint leaves (torn), a squeeze of lemon, and seasoning.

4. Drain the potatoes and lightly crush with a fork — you want them broken open but not mashed. Season with salt and pepper.

5. Plate the crushed potatoes, spoon the crushed peas alongside, and place the baked haddock on top. Spoon any buttery juices from the baking tray over the fish.

Nutrition  per serving