Dinner

Haddock in Parsley Sauce with Mash and Peas

Name: Haddock in Parsley Sauce with Mash and Peas
Prep time: 25 min
Total time: 25 min
Yield: 1 serving
Ingredients: 180 g Haddock fillet; 200 ml Skimmed milk; 10 g Plain flour; 6 g Butter; 180 g Potato; 80 g Frozen peas; A large handful, chopped Fresh parsley; Plenty Black pepper

Haddock poached in milk, the milk turned into a parsley sauce, with mash and peas. 50 g of protein for 493 kcal.

Calories: 493kcal
Protein: 50g
Fat: 7g
Carbs: 57g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk
Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Haddock fillet180 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
Skimmed milk200 ml
Plain flour10 g
Butter6 g
Potato180 g
Raw, peeled weight.
Frozen peas80 g
Fresh parsleyA large handful, chopped
Black pepperPlenty

Method

Boil the potato in chunks for fifteen minutes, drain, and mash with a splash of the milk and a good pinch of salt.
Put the haddock in a small pan with the rest of the milk, bring it to a bare simmer and poach for six minutes. Lift the fish onto a plate and keep the milk.
Melt the butter in the same pan, stir in the flour for a minute, then add the warm poaching milk a little at a time, whisking, until smooth. Simmer for three minutes.
Stir in the parsley and pepper, boil the peas for three minutes, and pour the sauce over the fish next to the mash.

Worth knowing

The sauce is made with the milk the fish was poached in, which is where its flavour comes from. Skimmed milk thickens with a roux just as well as whole.
Six grams of butter and 10 g of flour make a proper sauce for one. Most recipes use four times that for the same volume.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.