Pan-fried haddock with twice-baked spuds
What is the nation's favourite Friday tea, we asked, and you took to Facebook to give us your choices! From Mexican to Indian by way of Italian, Phil Vickery is in the kitchen making a healthier spin on the one which received most buzz: a traditional British favourite - fish and chips!
Serves: 4
Ingredients
For the pan-fried haddock
4 x 175g fillets of haddock, free of skin and bones2 tsp Dijon mustard1 medium egg2 tbsp flour150g breadcrumbsSalt and freshly ground black pepper2 tbsp chopped parsley4 tbsp olive oil
For the tartare sauce:
4 heaped tbsp low fat mayonnaise4 heaped tbsp low fat thick yoghurt2 tbsp chopped gherkins1 tbsp chopped capers2 tbsp chopped parsley2 chopped spring onions1 tsp Dijon mustard2 tsp any vinegarPinch sugar
For the twice-baked spuds
4 large baking potatoes2 tbsp olive oil2 medium onions peeled and finely chopped2 cloves garlic, chopped4 tbsp chopped basilsalt and black pepper4 tbsp breadcrumbs
Pre-heat the oven to 220°C, Gas 7
Method
For the twice-baked spuds, wash the potatoes well and place in the oven, cook for 1 hour or until soft and with crunchy skins
Meanwhile heat the oil in a saucepan and add the onions and garlic and cook over a low heat to soften
Remove the potatoes from the oven and cut in half lengthways, spoon the hot potato into a bowl. Keep the skins intact. Add the onions and garlic to the potatoes add a little salt and pepper and mix carefully, do not puree.
Spoon the mixture back into the shells piling nice and high
Sprinkle over the breadcrumbs and then return to the oven or grill until lightly browned
For the light tartar sauce, Place the mayonnaise, yoghurt, chopped gherkins, capers, parsley, spring onions, Dijon mustard, vinegar and a pinch of salt into a bowl and mix well
For the pan-fried fish, dry the fillets well then spoon over a very thin layer of Dijon on one side
Dust well in flour, then brush with beaten egg. Sprinkle over the breadcrumbs and pat down. Turnover and do the same on the other side.
In a medium frying pan, heat the oil then place the fillets in the hot oil and cook for 3-4 minutes, then flip over and cook for a further 3-4 minutes, then turn off the heat and leave to cook through for a further 2-3 minutes
Serve the fish with the sauce on the side and the twice-baked potatoes
SERVES: 4PAN TO PLATE IN: 1 hour