⏱ 35 min total

Zesty Haddock with Crushed Potatoes & Peas

Name: Zesty Haddock with Crushed Potatoes & Peas
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¾ cup, diced Potato; ¼ cup Green peas; ¼ dash Salt; ¼ dash Black pepper; ¾ tbsp Olive oil; 1 tsp Lemon juice; ¼ tsp Lemon zest; ¼ tbsp, drained Capers; ½ tbsp chopped Chives; 4 oz Haddock; ½ tbsp All-purpose flour

Per 1 serving · 283 g · 11 ingredients

Calories

303

15%
of a 2,000 cal day

Protein
23g
31% of calories
Carbs
28g
37% of calories
Fat
11g
33% of calories

Portion

✓ Protein-dense

At a glance

One serving of Zesty Haddock with Crushed Potatoes & Peas (283 g) has 303 calories, with 23 g of protein, 28 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (37% of calories). It is high in protein (46% DV), Vitamin C (35% DV) and niacin (36% DV). Keep an eye on cholesterol, which provides 20% of the daily value.

Per 100 g

107cal

low energy density

Protein per 100 cal

7.6g

Net carbs

24g

carbs minus fiber

Fiber

4.2g

2.7 g sugar

High in

20%+ of the daily value

Protein46%
Vitamin C35%
Niacin36%
Vitamin B652%
Vitamin B1286%
Pantothenic acid20%

Good source of

10–19% of the daily value

Dietary fiber15%
Vitamin E13%
Vitamin K18%
Thiamine19%
Riboflavin (B2)11%
Folate (B9)15%

Watch

20%+ of the daily value

Cholesterol20%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 20 min

1
Place the potatoes in a saucepan, cover with cold water, and bring to a boil. Reduce to a simmer and cook for 10 minutes until tender, adding the peas in the last minute. Drain, roughly crush, and season with salt, pepper, and a third of the olive oil. Keep warm.
2
Combine half of the remaining olive oil with lemon juice, zest, capers, and chives to make the dressing.
3
Dust the haddock with flour, shaking off excess, and season with salt and pepper. Heat the remaining olive oil in a non-stick frying pan and fry the fish for 2-3 minutes on each side until cooked through. Add the dressing and warm through before serving with the crushed potatoes and peas.

Vitamins & minerals

Amounts for 1 serving (283 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	57 μg	6%
Vitamin C	31 mg	35%
Vitamin D	1 μg	4%
Vitamin E	2 mg	13%
Vitamin K	21 μg	18%
Thiamine	0.2 mg	19%
Riboflavin (B2)	0.1 mg	11%
Niacin	6 mg	36%
Vitamin B6	1 mg	52%
Folate (B9)	60 μg	15%
Vitamin B12	2 μg	86%
Pantothenic acid	1 mg	20%
Choline	97 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	37 mg	4%
Iron	2 mg	23%
Potassium	865 mg	18%
Magnesium	61 mg	15%
Phosphorus	355 mg	51%
Zinc	1 mg	9%
Copper	0.2 mg	19%
Manganese	0.3 mg	14%
Selenium	32 μg	58%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	7 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	453 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	0 μg	—
Fructose	0.5 g	—
Galactose	0 g	—
Glucose	0.5 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	19 μg	—
Serine	1 g	—
Starch	19 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 303 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

57min
Walking (3.5 mph)
36min
Cycling (moderate)
25min
Running (6 mph)
43min
Swimming laps

Common questions

How many calories are in Zesty Haddock with Crushed Potatoes & Peas?

One serving of Zesty Haddock with Crushed Potatoes & Peas (1 serving) has 303 calories, which works out to 107 calories per 100 g. That is about 15% of a 2,000-calorie day.

Are Zesty Haddock with Crushed Potatoes & Peas high in protein?

Yes. It has 23 g of protein per serving, and 31% of its calories come from protein (7.6 g of protein per 100 calories).

Are Zesty Haddock with Crushed Potatoes & Peas keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Zesty Haddock with Crushed Potatoes & Peas?

377 mg per serving.

How much sugar is in Zesty Haddock with Crushed Potatoes & Peas?

2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (283 g)

Calories303

% Daily Value*

Total fat 11g	14%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 61mg	20%
Sodium 377mg	16%
Total carbohydrate 28g	10%
Dietary fiber 4.2g	15%
Total sugars 2.7g
Protein 23g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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