Smoked haddock hash

Method
Prep:20min  ›  Cook:30min  ›  Ready in:50min 

1. Put the potatoes into a bowl. Add the curry powder and toss to coat the potatoes evenly all over. Heat the oil in a large non-stick frying pan, add the potatoes and fry over a moderate heat for 20 minutes, turning occasionally.
2. Meanwhile, pour the stock into a second frying pan and bring to the boil. Reduce the heat, then add the smoked haddock. Cover the pan and simmer very gently for 8–10 minutes or until the fish will flake easily. Remove the fish from the pan using a fish slice and place on a plate. Flake the flesh, discarding any skin and bones. Set aside. Discard the stock.
3. Add the spring onions and cabbage to the potatoes and fry, stirring frequently, for a further 3–5 minutes or until the potatoes are cooked and crisp and the cabbage is wilted.
4. Stir in the smoked haddock, chopped parsley and yogurt, and season with salt and pepper to taste. Continue cooking gently until piping hot, stirring occasionally. Serve hot, garnished with parsley sprigs.

Each serving provides

B6, B12, C, E, B1, folate, niacin, potassium, selenium, A, B2, calcium, copper, iron, zinc

Some more ideas

*Use sweet potatoes in place of the white potatoes.
*Instead of flat-leaf parsley, use 1–2 tbsp chopped fresh coriander or tarragon.
*For a salmon hash with broccoli and peas, use salmon fillet in place of the smoked haddock. Cook the potatoes as in the main recipe, but omit the curry powder. Meanwhile, steam 170 g (6 oz) broccoli florets and cook 140 g (5 oz) frozen peas until tender. Add the broccoli and peas to the potatoes together with the flaked salmon, yogurt and 2 tbsp each chopped parsley and snipped fresh chives.

Plus points

*Smoked haddock is an excellent source of protein while having a low fat content. As a sea fish it is also a particularly good and reliable source of iodine, a mineral needed for synthesis of thyroid hormones, which have many diverse and important functions in the body.
*Savoy cabbage, easily recognisable by its firm, dark green, crinkly leaves, contains flavonoids that are believed to help suppress cancer-causing cells. Savoy cabbage also provides other nutrients with protective properties, including vitamins C and E.